Breakfast is a great way to start your day.
While some people prefer to skip breakfast, others need a source of energy to get going.
If you enjoy breakfast, choosing nutritious foods may provide long-lasting energy and keep you full for hours. These foods are typically high in fiber, protein, healthy fats, and micronutrients.
While it’s best to avoid unhealthy options that are high in sugar, refined carbs, and additives, it’s not always easy to know what to choose. As such, the list below will help you build a healthy breakfast.
Eggs make a simple, nutritious breakfast choice. They’re an excellent source of protein, which helps support muscle synthesis. Since protein takes a while to digest, it also helps keep you feeling full.
Greek yogurt is a great option if you’re looking for a quick breakfast. It’s made by straining whey and other liquid from milk curds, which produces a creamy product that’s more concentrated in protein than regular yogurt. In addition, it’s lower in calories than other protein sources.
Aside from water, coffee is the world’s most popular beverage. Approximately 85% of Americans drink coffee on a regular basis. It’s high in caffeine, a molecule that promotes alertness, improves mood, and increases physical and mental performance. Notably, many athletes drink coffee as a natural pre-workout beverage to support sports performance.
Oatmeal is a classic breakfast option — and it’s nutritious to boot. This soluble fiber not only helps reduce cholesterol levels but also promotes feelings of fullness by delaying stomach emptying and triggering the release of peptide YY, a fullness hormone that may prevent overeating and good source of iron, B vitamins, manganese, and magnesium.
Chia seeds are extremely nutritious and a great source of fiber. a portion of this fiber is soluble, meaning that it absorbs water and increases the volume of food moving through your digestive tract. In turn, this process helps you feel full.
Berries including blueberries, raspberries, strawberries, and blackberries are delicious and packed with antioxidants. Most are high in fiber, which promotes fullness.
Cottage cheese is a fantastic high protein breakfast is linked to greater fullness and reduced hunger. In fact, one study found cottage cheese to be as filling and satisfying as eggs
Whole grain toast (whole wheat toast) is high in fiber and complex carbs, which digest slowly and don’t rapidly raise blood sugar levels.
Nuts of all types are high in magnesium, potassium, and heart-healthy monounsaturated fat. They’re also a great source of antioxidants.
Green tea is a soothing drink to get you going in the morning. It contains caffeine, which improves alertness and mood.
Protein shake makes a great post-workout meal. Eating a large meal after a workout may be hard on your stomach, but drinking a protein shake may be easier on your stomach while still providing ample protein and nutrients for post-workout recovery.
All fruits are relatively low in calories and contain good amounts of fiber and simple sugars. The fiber in fruit helps slow your body’s absorption of its sugars, giving you a steady source of energy.
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