Deciding what to eat for breakfast
can be challenging. But skipping breakfast can deprive you of the energy you
need for the day.
Your carbs, proteins, and fats
ratio may vary depending on your diet and weight goals. Still, the nutrients in
fruit, whole grains, yogurt, eggs, and nut butter can provide energy, satisfy
your appetite, and set the stage for smart decisions all day.
Here's a look at 9 healthy
breakfast foods and tips from nutritionists for making them even better.
Coffee: Some evidence suggests a link between drinking coffee and a
reduced risk of chronic illnesses like: Certain cancers, Liver disease, and Type
2 diabetes. Coffee also has antioxidants and other compounds that help reduce
inflammation and protect against diseases. Caffeine is considered an ergogenic
substance that helps enhance energy production.
Tea: Research has found the compounds in tea might reduce the risk of
diseases like diabetes and arthritis. Tea is also a rich source of immunity-boosting
antioxidants known as catechins, which may reduce cancer risk.
Bananas: The yellow fruit—especially when it still has a touch of green—is
one of the best sources of resistant starch. Resistant starch is a healthy
carbohydrate that resists digestion. Research has found that resistant starch
improves post-meal blood sugar levels and increases feelings of fullness.
Watermelon: watermelon is an
excellent way to hydrate in the morning. The juicy fruit is also among the best
sources of lycopene, averaging nine to 13 milligrams in 1.5 cups. Lycopene is a
nutrient found in red fruits and vegetables that may prevent atherosclerosis,
or hardening of the arteries. Atherosclerosis can lead to stroke, high blood
pressure, or heart attack.
Egg: egg are a healthy source of protein and nutrients like vitamin D.
Although eggs have cholesterol, some evidence suggests that eggs do not
increase the risk of heart disease. A study published in 2018 found that people
who ate eggs had an 11% lower risk of heart disease.
Yogurt: boasts plenty of protein to keep you full throughout the morning.
Cereal: Whole grains have fiber, B vitamins, iron, and other nutrients.
Wheat Bread: You can top your bread with an egg, avocado, or nut butter. The
fat and protein in those foods help you feel more satisfied and fuller for
longer.
Source: https://www.health.com/food/the-20-healthiest-foods-to-eat-for-breakfast
