Next time when you go at work without having a breakfast you should know that by skipping breakfast you can set yourself up for overeating later in the day. On the other hand, a healthy meal in the morning can satisfy your appetite, give you energy, and set the stage for smart decisions throughout the day.
You should aim for breakfast which contains good fiber and carbohydrates with some protein. Luckily, you have plenty options. Here is our list of best meals to start your day.
You have probably noticed a heart-shaped seal on your box of oatmeal. The seal means that oats contain beta-glucan, which is a type of fiber that has been shown to lower cholesterol when eaten regularly. Oats are also rich in folate, potassium and omega-3 fatty acids. Steel-cut oats contain more fiber than rolled oats or instant varieties, even though any type of oatmeal is a healthy choice. However, you should avoid flavored kinds, because they can be packed with sugar. Instead, top your bowl with nuts and fruit, and sweeten with milk and a little bit of honey.
A small amount of wheat germ goes a long way. Just 2 tablespoons provide about 10% of your recommended daily intake of folate and 15% of your daily vitamin E. This is a good way to add in some extra vitamin E, because this vitamin is often low in people’s diets. This is especially the case if you don’t eat a lot of seeds or nuts, which are two other big sources. It is easy to add wheat germ into any meal, which also includes your breakfast. Stir it into yogurt, sprinkle it over cereal, or mix it into a smoothie.
Banana is an excellent choice for breakfast to keep those morning cravings at bay. This yellow fruit is one of the best sources of resistant starch, a healthy carb which keeps you feeling fuller for a longer period of time. Slice it up and add it to oatmeal or cereal. You may not need additional sugar, since it will add natural sweetness. Bananas are a particularly good choice for people with hypertension, because they contain a healthy dose of potassium, which is an electrolyte that helps lower blood pressure naturally.
In the recent years, eggs have made quite a comeback. Once shunned for being high in dietary cholesterol, eggs are now embraced as a healthy source of nutrients, such as vitamin D as well as protein. Many studies have found out that the cholesterol in our food has less of an impact on blood cholesterol than it was previously thought. If you want lean proteins and not a ton of fat and cholesterol, then eggs are a great choice for your diet.
Since there are so many different kinds out there, cereal can be tricky. Cereal which contains at least 5 grams of fiber and less than 5 grams of sugar is your best option. You can find this combination in many whole-grain or bran cereals, which as an added bonus are usually fortified with folic acid, riboflavin, and other essential nutrients. Top off your bowl with fruit and skim milk for the complete package. Protein to supply all-day energy, whole grains to fill you up, and antioxidants to keep your immune system humming.