Studies have shown that what you eat for breakfast influences the choice of what you eat during the day. Choosing healthy and energetic foods is therefore of paramount importance.
1. Whole grain cereals
For most people, a healthy breakfast has three elements:
One consuming of carbohydrates in the form of whole grain cereals , Two consuming of dairy or high calcium food and three consuming of fruit.
All these has about 300 calories.
Adding a high protein food, such as meat or an egg, is okay if it doesn't add too much fat or calories.
Try these quick combinations:
- a bowl of multigrain cereals rich in fiber, with lots of strawberries and skim milk
- a granola bar, an apple and skim milk
- fat-free yogurt, fresh blueberries and a slice of whole wheat bread with a little fruit spread
- a mini whole wheat bagel covered with a little cream cheese and jam, a peach and a cup of yogurt
- a scrambled egg on whole wheat bread, with a fresh fruit salad and a cup of skim milk
- a low-fat muffin, a slice of melon and a cup of skim milk coffee
2. Raw apple, Blackberries
Provide at least 5 g of fiber without a good first intake of fiber, you will never reach the recommended amount (15 to 25 g / 1,000 calories). You'll find these 5 grams in a few bites of a large raw apple, 1/2 cup of high-fiber cereal, 1/2 cup blackberries, or two slices of whole-grain rye bread. You will eat as much as you want without extra calories.
3. Soy milk in cereals
Rich in powerful phytoestrogens, soy has several virtues, ranging from protecting your heart to solidifying your bones. However, make sure it is fortified with calcium, which is essential for bones.
4. Green tea for breakfast
In addition to its heart health benefits, green tea has benefits for weight loss. A study concludes that it seems to increase the rate of use of calories and fat.
5. 3 cups unsweetened orange juice every morning
The vitamin C in the juice not only strengthens your immune system, it also improves your cholesterol balance. It has been found that taking three glasses of orange juice a day for four weeks increases the level of HDL, called "good cholesterol", by 21%. If you can't drink three cups of juice, eat two oranges. For a better effect, take calcium-enriched juice.
6. A bowl of strawberries three times a week
Strawberries, rich in vitamin C, have many health benefits, one of which is eye protection. A study of 247 women found that those who took vitamin C supplements were 75% less likely to have cataracts than those who did not. However, a vitamin C intake from food is preferable. Berries have other health benefits. They contain a wide range of antioxidants, few calories and their glycemic index is low, which regulates blood sugar.
7. A full bowl of high-fiber cereal
A full bowl of high-fiber cereal is 10g of fiber, a bowl of GoLean by Kashi is a good first step towards the 25 to 30 grams of fiber to ingest each day. The range of high fiber cereals includes Raisin Bran, Chex Multi-Grain, Wheat'n Bran (8 g / bowl), Kellogg All-Bran (10 g / bowl) and Fiber 1 from General Mills (14 g / bowl) . Studies have shown that people who start the day with a bowl of cold cereal ingest more fiber and calcium and less fat than those who choose other breakfast foods. Another study found that people who took two bowls of high-fiber cereals a day reduced their fat intake by 10%.
8. Organic eggs
Organic eggs are not much more expensive than regular eggs, but they contain more omega-3 fatty acids with multiple benefits, some of which are beneficial for your mental health (they reduce the risk of depression) and your heart health (they reduce the risk of atherosclerosis and atrial fibrillation), says Dr. Fred Pescatore, author of The Hamptons Diet and a practitioner at Partners in Integrative Medicine in New York.
9. Vegetarian alternatives
Bacon and soy sausages, veggie burgers or crumbled soy are great sources of protein for breakfast, without the saturated fat in meats.
Grapefruits are packed with folate, a vitamin B that significantly reduces the risk of stroke. However, be careful if you take medication. Grapefruit and its juice can complications with medications when passing through the liver. Ask your doctor if there is a risk of chances between the grapefruit and the medicines you take.
11. 2 kiwis in the morning smoothie
2 kiwis in the morning smoothie Slice two kiwis in your smoothie and you reduce your risk of premature death by up to 30%. A British study has found that each 30g serving of these vitamin C-laden fruits reduces the risk of premature death by 10%. Looking for an even easier way to eat kiwi fruit? Just cut at the top of the fruit and take bites with a small spoon. It's fast, fun and delicious.
12. A Bowl of Sweet Brown Rice
Brown rice It is full of B-complex energizing vitamins and is an excellent source of fiber. Cook the rice the night before, then consume this delicious dish in the morning, in a bowl with a spoonful of honey, a handful of raisins, an apple in pieces, a dash of skim milk and a pinch of cinnamon. Do you dislike rice? Try these other cooking cereals: barley, rye, red wheat, oats, buckwheat, quinoa and millet.
13. Flax seeds to Sprinkle
Add 1 tsp. flaxseed to your yogurt, cereal, smoothie or eggs. Along with oily fish and organic eggs, flax seeds are one of the best sources of omega-3 fatty acids.
14. Dark chocolate
Put 30g of dark chocolate strips in a cup of fat-free yogurt and mix. Yogurt, rich in calcium, helps lose weight, while dark chocolate with antioxidants, reduces the viscosity of LDL, called "bad cholesterol" and keeps your arteries flexible. Besides, who can resist the pleasure of starting their day with chocolate?
If you're worried about your cholesterol, take the new soft spreads like Benecol and Smart Balance instead of butter. They contain heart-healthy vegetable stanols: 2 tsp. tablespoons a day are enough to significantly lower your overall cholesterol level.
Instead of butter or cream cheese, consume a whole-wheat toast with 2 tsp. tuna with low-fat mayonnaise. Tuna is an excellent source of omega-3 fatty acids and an excellent source of energizing proteins. For variation, take canned salmon or smoked salmon.
1/2 cup blueberries on cereal.Studies have shown that small blue-violet berries are packed with valuable antioxidants that slow brain aging and keep your memory intact. You do not eat cereals? Never mind, add blueberries to oats to create your own oat and a blueberry granola bar, or mix with pancake batter or whole wheat flour waffles.
18. Bagels or toasted whole wheat bread
Bagels or toasted whole wheat bread, with…
• 2 tsp. fat-free cottage cheese sprinkled with flaxseed
• a slice of low-fat melted cheese on a slice of mango
• 2 tsp. soy butter with a sliced banana
• a slice of cooked ham and a slice of tomato
19. A Sandwich Breakfast
A whole-wheat English muffin with low fat melted cheese, partially skimmed mozzarella is a good choice, sliced tomato and hard-boiled egg rings.
20. Healthy fruit smoothie
A fast and healthy fruit smoothie Pour a cup of strawberries and a banana into the blender, add a spoonful of protein powder and a cup of crushed ice and you have a healthy, quick breakfast full of antioxidants. Add a cup of plain yogurt, and you have your daily dose of calcium for bone health. As a bonus, you took three daily servings of fruit.
21. A Whole Wheat tortilla
A whole-wheat tortilla sprinkled with 60 g grated, low-fat cheddar cheese Put your tortilla under the grill for 3 minutes. Meanwhile, peel and eat an orange for its precious vitamin C. This light and quick meal gives you vitamin C and other antioxidants, calcium, fiber and will keep your appetite at bay for hours.
22. Home made granola-bars
The most popular brands of granola are full of sugar and fat. To make your own granola, mix 2 cups of oatmeal with a cup of dried fruit and seeds and a little brown sugar. Grill the mixture for 3 to 5 minutes in an oven not too hot, then pack it in an airtight container. Do you dislike cooking? There are a few brands with reasonable sugar and fat content, including Nature's Path and Familia.
23. Crush cold cereal in a bag and add a peeled banana
Crush cold cereal in a bag and add a peeled banana. Shake to coat the banana with the cereal. And There you go! You have your breakfast on a banana (but also a good dose of potassium which prevents strokes).
24. A “breakfast ball”
Nutritionist Alana Unger the Lifestyle Center in Visalia, California offers this bizarre, yet delicious, recipe for a quick lunch. Mix 1/2 cup peanut butter, 1/4 cup skim milk powder, 3 cups crushed cereal flakes and 2 tsp. honey. Form "balls" (1 recipe gives 10 balls). Wrap each ball in plastic wrap and refrigerate. In the morning, take a ball or two and skim milk in a travel mug and go out!
25. Apple slices with peanut butter
Spread apple slices with peanut butter. The proteins and lipids in peanut butter are a good start to the day, while the apple and quercetin it contains provide fiber and protection against certain cancers and heart disease.