You may think that it can be really challenging to put together a healthy breakfast. You are not sure what food is a good and healthy choice and should be eaten as the first thing in the morning.
Well, it is easier than you think. Here we have some healthy and easy-to-create breakfast choices that will help to start your day right and full of energy. Check them out!
1. Sweet Or Savory Porridge
According to Ayurveda, the breakfast needs to be a light meal that is easy to digest. You can try some traditional oatmeal topped with some dates or fresh fruit.
It is also recommended to try millet or oats in a savory porridge with some onions, fresh ginger, cumin, fenugreek seeds, and ghee. Don’t forget to use yogurt on the side!
Protein is an excellent way to start your day with. Eggs are extremely versatile, so you could have them boiled, scrambled, poached, or in an omelet with veggies.
It all depends on you and the time you have. Protein will keep you feel full longer. Actually, many experts claim that the perfect breakfast choice is one that is high on protein despite having a low glycemic load.
3. Salmon And Other Lean Protein
If you do not like eggs, you can use protein-rich salmon to start your day right.
Besides being an excellent source of protein, fatty fish like salmon or tuna are packed with omega-3 fatty acids that can prevent inflammation, and lower your risk of heart disease, cancer, and arthritis.
You can prepare a quick breakfast with salmon and a side of fresh veggies. Alternatively, you can put some on wholegrain toast, or eat some with scrambled eggs.
4. Fresh Vegetables
According to many studies, consuming some vegetables for breakfast may ensure to get the recommended daily intake of this food group.
Low glycemic index and low glycemic load foods have the ability to boost your overall health and reduce the risk of metabolic disorders and liver problems.
You can add some fresh vegetables to your eggs or prepare them into a salad. According to Ayurveda, you should not consume your veggies raw, but cooked, since this aid digestion early in the morning.
You can experiment with winter squash seasoned with some cumin, mashed sweet potatoes, or lentil soup. You can always go with steamed broccoli, peas, or some carrots along with your savory porridge.
5. Grapefruit And Other Low Glycemic Index Fruit
Grapefruit is full of vitamins and antioxidants that are extremely beneficial for your skin and can fight free radical damage both inside and out.
You can also stew a small serving of apples or pears with no added sugar. By consuming 100% natural fresh juice, you can also get the recommended daily intake of fruit and vegetables.
Make sure not to have more than a third of your fruit group intake via juice. Grapefruit and orange juice are great choices. Being nutrient dense, they give you more vitamins and minerals per cup compared to other juices.
For example, 100 gm of grapes contain 16.25 gm of sugar and 67 kcal compared to just 6.89 gm of sugar and 42 kcal in the same portion of grapefruit. If you prefer the sweeter fruit, make sure to have a small half serving!
Yogurt is known as a powerful probiotic that is packed with “good” bacteria, beneficial for the gut. It can improve mucosal immune function, thus prevent illnesses related to your respiratory system, urogenital tract and digestive tract.
You can eat your yogurt plain or top with some fresh fruit. Make sure to avoid sugary “flavored” yogurts. You can also prepare a smoothie, by adding the yogurt, dates, and the fruit you prefer in your blender.
7. Whole Grain Bread
You can always eat some whole grain foods for breakfast. Choosing this kind of carb early in the morning is always better than having them at the end of the day. Try having fiber-rich foods like oatmeal porridge, spelt, or whole grain bread.
Due to the combination of nutrients they contain, including fiber, the whole grains have the ability to reduce your risk of diabetes, obesity and coronary heart disease.
So, if you are looking for a quick breakfast, eating a whole grain sandwich is the perfect choice. To make your meal even healthier, you can add some fresh vegetables or lean protein between the slices!
Berries are definitely one of the easiest food additions. Well, you are probably asking yourself what makes them so good? They are abundant with vitamins that can boost your body early in the morning.
Moreover, they are an excellent source of antioxidants that can prevent inflammation and reduce LDL cholesterol levels.
If you are worried about their sugar content, don’t be since the American Diabetes in fact recommends them among the superfoods for diabetes. You can scatter them over your yogurt, oatmeal, or muesli.
9. Lemon/Lime Water
A healthy drink can also help you to start your day right! It is recommended to start your day with a glass of warm water with some lemon or lime squeezed into it.
The lemon/lime contains various minerals and vitamins and can eliminate the toxins from your digestive tract. Warm water, on the other hand, encourages muscular contractions in the intestinal walls to aid bowel movements, eliminating waste from your body.
This healthy daily detox can improve the function of your kidneys and even help you if you have acne or weight problem.
10. Spice It Up!
Ayurveda suggests consuming a touch of warming spice to stoke the digestive fire early in the morning. There are some spices that can help get your metabolism going.
You can add them to your oatmeal, eggs, sandwich, porridge, or fruit. You can always add a bit of cinnamon or cardamom in your Turkish coffee. Alternatively, you can add some fresh ginger and pepper in your chai tea.
Among the other beneficial spices are cayenne, cloves, turmeric, fenugreek, basil, allspice, mustard, and rosemary. Make sure to avoid fennel, coriander, and mint in the morning since they are cooling.