What To Eat For Breakfast
Breakfast is the most important meal of the day and skipping it might lead to over eating for the rest of the day, as well as a lack of energy. However, with many cereals getting increasingly bad press, what should we be eating to fuel us for the day? Here are some examples of foods to try and include in your first meal of the day:
Oatmeal Filled with potassium, omega-3 fatty acids and folate, this super food will slowly release energy throughout the morning. Therefore, you'll feel fuller for longer and will be less tempted by that 11 o'clock trip to the biscuit tin. Add fruits such as banana and raspberries for variety.
Low-fat Greek yogurt Greek yoghurt is loaded with protein (almost twice the amount in regular yogurt). It also has calcium in it. If you eat yogurt for breakfast, then it will keep you full all through the morning. Go for the non fat variety and for flavour and sweetness add some fruits or honey to it. Whilst these contain sugar, they are natural sugars and so much less bad for you and your waistline.
Grapefruit Grape fruit is packed with antioxidants which boosts the immunity of the body. It also helps in keeping the body hydrated. A study has shown that consumption of just half a grapefruit before eating each meal might help in slimming down since it contains fat burning properties.
Bananas This yellow fruit is packed with resistant starch which will keep you feeling full for a long time and hence helps in preventing mid-morning cravings. It also has a good quantity of potassium in it which helps in lowering the blood pressure. It has also been show to boost our mood, so if you're feeling sluggish or a little demoralised, get peeling!
Eggs Once excluded from the diet for having cholesterol content, eggs are now making a comeback as a very good source of protein as well as nutrients like vitamin D. If you are trying to add lean protein to your diet then eggs are the way to go. They make a great breakfast as well as post-workout snack.
Blueberries These super fruits are packed with antioxidants. Studies have shown that consuming blueberries on a regular basis boosts metabolism and reduces blood pressure. Blueberries only contain 80 calories per cup (one of the lowest calorie counts of the soft fruits). Therefore, if weight loss is your goal, blueberries are a great snack or addition to other breakfasts such as porridge.
Strawberries Eating a handful of strawberries will provide your body with the daily requirement of vitamin C. Studies have also found them to be very good for your heart. People who ate strawberries about three times a week had a lower risk of heart attacks.
Kiwi fruits Kiwi fruits are another fantastic source of vitamin C as well as potassium.Kiwis are packed full of fibre and so aid digestion. If you suffer from any bowel problems, such as IBS, kiwi fruits can really help to reduce constipation.
Cereal Many different kinds of cereal are available and hence choosing the right one can be a little tricky. Any cereal containing 5 gm or less quantity of sugar and 5 gm or more quantity of fibre is the right one. Many whole grain cereal and bran cereal contain this combination. It often contains folic acid, riboflavin and some other important nutrients. If you want to add flavour to your bowl of cereal then add fruits to it, such as blueberries, strawberries and raspberries.
Raspberries Among all the berries, raspberries are the best source of the antioxidant elagitannins, which may help in fighting cancer. They contain about 8 gm of fibre per cup. They also contain vitamin K and vitamin C which helps in building strong bones. They are a perfect addition to yogurt, porridge or cereal.
Whole grain bread Carbohydrates have always been included in breakfast but it is the kind of carbohydrate that you include that makes the difference. Whole grains are always better than the refined, white alternatives since they contain more nutrients and fibre. The whole grain versions release energy more slowly that the refined white options, therefore leaving you feeling fuller and energised for longer, rather than the spike of energy and following lull which is caused by refined white products, such as white bread. Add an egg to your wholegrain bread or toast for a healthy and nutritious breakfast to fuel your morning, providing your body with the perfect levels of carbohydrates and protein.
Oatmeal Filled with potassium, omega-3 fatty acids and folate, this super food will slowly release energy throughout the morning. Therefore, you'll feel fuller for longer and will be less tempted by that 11 o'clock trip to the biscuit tin. Add fruits such as banana and raspberries for variety.
Low-fat Greek yogurt Greek yoghurt is loaded with protein (almost twice the amount in regular yogurt). It also has calcium in it. If you eat yogurt for breakfast, then it will keep you full all through the morning. Go for the non fat variety and for flavour and sweetness add some fruits or honey to it. Whilst these contain sugar, they are natural sugars and so much less bad for you and your waistline.
Grapefruit Grape fruit is packed with antioxidants which boosts the immunity of the body. It also helps in keeping the body hydrated. A study has shown that consumption of just half a grapefruit before eating each meal might help in slimming down since it contains fat burning properties.
Bananas This yellow fruit is packed with resistant starch which will keep you feeling full for a long time and hence helps in preventing mid-morning cravings. It also has a good quantity of potassium in it which helps in lowering the blood pressure. It has also been show to boost our mood, so if you're feeling sluggish or a little demoralised, get peeling!
Eggs Once excluded from the diet for having cholesterol content, eggs are now making a comeback as a very good source of protein as well as nutrients like vitamin D. If you are trying to add lean protein to your diet then eggs are the way to go. They make a great breakfast as well as post-workout snack.
Blueberries These super fruits are packed with antioxidants. Studies have shown that consuming blueberries on a regular basis boosts metabolism and reduces blood pressure. Blueberries only contain 80 calories per cup (one of the lowest calorie counts of the soft fruits). Therefore, if weight loss is your goal, blueberries are a great snack or addition to other breakfasts such as porridge.
Strawberries Eating a handful of strawberries will provide your body with the daily requirement of vitamin C. Studies have also found them to be very good for your heart. People who ate strawberries about three times a week had a lower risk of heart attacks.
Kiwi fruits Kiwi fruits are another fantastic source of vitamin C as well as potassium.Kiwis are packed full of fibre and so aid digestion. If you suffer from any bowel problems, such as IBS, kiwi fruits can really help to reduce constipation.
Cereal Many different kinds of cereal are available and hence choosing the right one can be a little tricky. Any cereal containing 5 gm or less quantity of sugar and 5 gm or more quantity of fibre is the right one. Many whole grain cereal and bran cereal contain this combination. It often contains folic acid, riboflavin and some other important nutrients. If you want to add flavour to your bowl of cereal then add fruits to it, such as blueberries, strawberries and raspberries.
Raspberries Among all the berries, raspberries are the best source of the antioxidant elagitannins, which may help in fighting cancer. They contain about 8 gm of fibre per cup. They also contain vitamin K and vitamin C which helps in building strong bones. They are a perfect addition to yogurt, porridge or cereal.
Whole grain bread Carbohydrates have always been included in breakfast but it is the kind of carbohydrate that you include that makes the difference. Whole grains are always better than the refined, white alternatives since they contain more nutrients and fibre. The whole grain versions release energy more slowly that the refined white options, therefore leaving you feeling fuller and energised for longer, rather than the spike of energy and following lull which is caused by refined white products, such as white bread. Add an egg to your wholegrain bread or toast for a healthy and nutritious breakfast to fuel your morning, providing your body with the perfect levels of carbohydrates and protein.
