Top 10 Best Breakfast Foods for Healthy Living
Breakfast is the most important meal of the day!
We hear this phrase all the time. Many of us roll our eyes before the last syllable of the first word is even out. We respond with comments like, “I don’t have time for breakfast,” or “I don’t like breakfast foods.” Unfortunately, however, true as those phrases may be for you, breakfast really is the most important meal of the day. If you don’t eat within the first hour of waking up, your body will go into fat-storage mode because it’ll think it’s starving. Breakfast is the jump-start energy source for the rest of your day. It stabilizes cholesterol and levels out your blood sugar.
There are ways around the time issue, and every food is an acquired taste. Wake up just 5 or 10 minutes earlier, pre-prepare your breakfasts, or focus on getting on-the-go healthy breakfast foods. You just have to be creative. Start off small. You don’t need to have full-course breakfasts right away. Take a couple of small bites of fruit or low-fat yogurt just to tell your body it’s not starving. Your appetite will grow as time passes, and you’ll find that eating a wholesome, nutritious breakfast actually makes you eat less over the course of the day and help you actually lose weight.
What do we mean by healthy food?
When we talk about healthy food, we are talking about wholesome, nutritious foods that have more benefits than just simply satisfying the taste buds. Healthy food doesn’t have to be “bland” or “boring.” They can be prepared in ways to make them more palatable. The below list of foods will give you a few ideas, but it’s by no means an exhaustive list. Use your imagination and mix and match. Feed your body what it needs.
Foods rich in vitamins and nutrients have physical and mental health benefits that can’t be found in sugary, high carbohydrate foods. This is especially important for breakfast. The alarm clock may force you to peel your eyes open and crawl out of bed, but the nourishment you give your mind and body within that first hour will be more important than racing to get to the office.
The Top 10 Recommended Breakfast Foods
When looking for the right foods to eat at breakfast, choose foods that are natural, nutrient dense and low calorie. These following foods are loaded with fiber, protein, iron, omega-3 fatty acids, vitamins A, B, C, and D.
1. Organic Free-Range Eggs
There are so many things you can do with eggs besides just the basics. Make some hardboiled eggs the night before and toss them in salt, pepper, garlic and curry powder in the morning for a quick, on-the-go option. Scramble them up with pre-diced peppers and mushrooms and spread them over toast. Eggs are a good source of vitamin D and a protein. Consuming protein, especially in the morning, helps to regulate your blood sugar, keep you feeling full and energized.
Oatmeal is probably one of the most popular picks, and that’s because you can do pretty much anything with it. You can choose steel-cut, rolled oats, or instant and still get the benefits. You can add a drop of honey or maple syrup, a handful of low-sugar fruits (eg. blue berries, raspberries, acai berries) and/or seeds.
It’s versatile, filling, and fully packed with fiber, omega-3 fatty acids, potassium, and folate, which have been proven to lower cholesterol and stabilize sugars.
3. Organic Unsweetened Bio Yogurt.
Bio yogurt contains gut friendly bacteria which aids digestion. Top off your unsweetened bio yogurt with some fresh berries and low-fat granola and you have a healthy morning parfait. If you are looking for something lighter, forget the granola and throw the rest in a blender with some spinach and almond or coconut milk for a smoothie instead.
For a lighter breakfast, make yourself a fruit bowl with bananas, melons, kiwi, and berries. These fruits are full of healthy, energy-providing carbohydrates which help you stay full for longer. Add more low sugar fruits, such as berries, to your bowl and less higher sugar fruits such as bananas and mangoes to prevent too much sugar entering your blood stream.
Grapefruit with a tiny bit of cane sugar sprinkled on top is another light breakfast option with the nutritious benefits of antioxidants.
5. Whole Wheat or Whole Grain Bread with a healthy fat
Carbohydrates of all kinds will be converted to sugar in the body. Whole wheat and whole grain bread will also add to your sugar levels – however opting for a high fiber option and then pairing it will a nutritious fat such as mashed avocado, almond butter, or organic cold pressed coconut oil will help you feel full for longer.
Almond butter is loaded with healthy fats (monosaturated), but if almond butter is too expensive, natural or organic peanut butter is a good option too.Spread some of this on your whole wheat or multigrain toast, and you’ve got yourself a high-protein, energy-boosting filler that keeps you going for several hours. If you gluten intolerant or avoiding carbs, why not add some almond or peanut butter to a celery stick.
6. Organic Flaxseeds
Don’t underestimate them! It may not look like much, but is packed full of heart-healthy omega-3 fatty acids and fiber. Sprinkle some in your smoothie, or mix them with your eggs. It’s nutty flavor will enhance any meal.
Don’t get too excited. This is a tricky one. Go for cereals with at least 5 grams of fiber and less than 5 grams of sugar per bowl. Look for whole grain and bran cereals. Complete this high-fiber bowl with fruit or nuts and you have a quick, healthy, energy-sustaining meal.
8. Wheat Germ
Like flaxseed, a little bit of wheat germ goes a very long way. Just a couple of tablespoons will give you over 15% of your recommended amount of vitamin E and folate, and it’s virtually tasteless. Sprinkle it on anything!
9. Organic salmon or sardines
Organic or wild oily fish such as Alaskan or sockeye salmon is a great source of heart and brain healthy omega 3 fatty acids. They are also rich in protein which will help keep you feeling fuller for longer.
10. Superfood smoothies
Starting your day with a low sugar, high fiber breakfast smoothie can provide energy for 2-3 hours.