A healthy breakfast should include foods rich in proteins, vitamins, and minerals, and if you choose to include carbohydrates, the best option is grains like oats.
Breakfast kick-starts the day, so it’s important to be balanced to have enough energy for daily activities. For breakfast, you should consume foods with quality proteins, as well as fruits rich in vitamins and antioxidants. It’s good to consume foods rich in unsaturated fats like omega-3. Besides healthy foods, it’s necessary to drink enough water and exercise regularly to keep your metabolism running well. Below, find out what makes a complete breakfast and which foods are better to avoid.
Good Foods for Breakfast
Breakfast, like any other meal, should contain quality proteins. However, it’s not very convenient to make meat or fish right after waking up. For this reason, a more suitable option is to include eggs or dairy products in your breakfast. According to a 2017 study, eating eggs does not affect the risk of cardiovascular diseases, and healthy individuals can eat up to seven eggs per week.
Dairy products are another source of quality proteins that you can include in your breakfast. You should choose whole options to avoid the loss of fat-soluble vitamins. Moreover, it’s important to avoid products with added sugars, as it can harm your health, writes SteptoHealth.
Additionally, breakfast should include at least one type of fruit. It’s always better to eat it whole rather than as juice, as valuable fibers are utilized this way. If you want to include food with carbohydrates, oats are the best option.
Foods You Should Avoid for Breakfast
Breakfast with cookies or pastries is a common choice, but these options should not be part of your breakfast. One study suggests that such food has an excessive amount of sugar and trans fats that can cause inflammation in the body, leading to health problems. Moreover, it’s not recommended to eat chocolate or sweet cereals.
Another food you should avoid for a healthy breakfast is sausage. Although there are different types and qualities of sausages, they usually are processed products containing many additives. Reducing the consumption of such food can even reduce the long-term risk of developing certain diseases such as cardiovascular diseases.
Examples of Healthy Breakfasts
To get an idea of what a healthy breakfast means, here are a few examples. Of course, these are just some of the healthy options, and with these combinations, you’ll surely have a healthy breakfast:
- Sugar-free oatmeal with berries and coffee with milk
- Yogurt with a handful of dried fruits, an orange, and tea
- Rice crackers with fresh cheese, turkey breasts, and a glass of milk with dark cocoa
Oat cakes with peanut butter and blueberries and black coffee - Scrambled eggs with avocado, pineapple, and tea
- Cottage cheese mixed with a handful of dried fruits, chopped strawberries, and tea.
With these foods, you can always make different combinations depending on your preferences. If you like a sweet breakfast, you can always achieve that by adding fruit or quality honey.
Enhance your morning routine with a healthier breakfast lineup, packed with protein-rich options, vibrant fruits, and wholesome grains. Discover the perfect balance of nutrients to fuel your day while steering clear of sugary pitfalls and processed indulgences. Whether it’s starting your day with a nourishing bowl of oatmeal topped with fresh berries or opting for a protein-packed omelet paired with avocado and whole-grain toast, making mindful choices sets the tone for a day of vitality and well-being.
