Source: timesnownews.com
New Delhi: Skipping breakfast will not only affect your weight loss by setting you up for overeating later in the day, it may also put you on a fast track to several health problems, including heart disease, diabetes, high blood pressure and cholesterol, mood swings, etc. A nutritious breakfast will make you feel full for longer while fueling your brain and body, giving your day a jolly good start.
That said, eating the wrong foods at breakfast can be far worse than skipping it. A healthy breakfast should include protein, fibre, whole grains, and good fats to provide you energy, make you feel full until lunch. So fill up your tummy with one of these healthy choices to start your day off right, help you fight belly fat and without the guilt.
Best breakfast foods to eat in the morning
- Oatmeal: What a better way than waking up to your morning with a hearty bowl of fruit and nut oatmeal that is very filling and nutritious. Oats are high in fibre and several antioxidants, which may help you lose weight and improve heart health. Research suggests that the beta-glucan fibre in oats can help lower cholesterol levels among many other health benefits.
- Eggs: Scrambled, poached or boiled eggs are an excellent breakfast choice to eat. They are among the healthiest foods on the planet and have been a dietary staple for ages. Eggs are a highly bioavailable source of protein, which means your body can absorb and use protein from eggs more easily compared to other foods. Studies have shown that high-quality protein in eggs promotes a feeling of fullness, helping you eat fewer calories and reduce weight. Egg yolks are among nature’s best sources of choline, a nutrient that is vital to brain and liver health. Contrary to what many people assume, eating eggs does not raise bad or LDL cholesterol levels – although eggs are high in cholesterol. In fact, the American Heart Association’s recommendations suggest that eating two eggs every day could actually help support in maintaining a heart-healthy diet pattern.
- Berries: Adding a cup of berries – whether it’s blueberries, raspberries, strawberries and blackberries – to your morning meal can deliver a host of benefits. They are high in fibre and antioxidants that may boost your heart, improve your memory, regulate metabolism and help you lose weight and age gracefully.
- Nuts: This nutrient-dense food is very tasty and filling, which may help prevent weight gain. Although nuts are high in fat and calories, they won’t make you fat if eaten in moderation, because your body doesn’t absorb all of the fat in nuts. Moreover, the ‘fats’ in nuts are mostly the ‘good’ fats, which can help lower cholesterol if you eat them instead of saturated fats. Research suggests eating nuts can help maintain heart health and improve blood sugar control. So, nuts are a great addition to your breakfast.
- Protein shake: A protein shake or smoothie is another healthy way to start your day. In fact, you can make your own protein shake at home with natural foods – such as banana, almond butter, low-fat milk, cashews, whole oats, ground flax seeds or nuts, etc. You can also add some fruit and greens if you like. A high-protein shake or smoothie at breakfast will help stabilise blood sugar levels and promote fullness, reducing your calorie intake at your next meal.