A healthy breakfast is a great way to start your day. It provides you with energy, satisfies your appetite and helps control your weight.
The key is to pick a variety of nutritious options. Avoid foods that are high in added sugar, refined oils, sodium and saturated fat.
Oats are a great on-the-go breakfast when you want to get in some protein. They’re also a good source of fiber, which can help keep you feeling fuller longer.
A half cup of cooked oats has about 14% of your daily fiber intake, and they’re packed with vitamins and minerals, too. You’ll find thiamin, magnesium, zinc, iron, and small amounts of calcium and potassium.
That’s a pretty impressive package for something that’s low in calories, so it’s not surprising that oatmeal has been linked to weight loss and lower cholesterol levels.
The type of soluble fiber that makes oats stand out is called beta glucan, and it helps reduce bad (LDL) cholesterol without affecting the good (HDL) kind. It also helps control blood sugar, which is another important benefit of a high-fiber diet.
When you need a quick breakfast that will keep you fuller for longer, Greek yogurt is a great choice. It contains over double the protein of regular yogurt and is a source of probiotics, which help to improve gut health.
It also contains healthy fats and helps to boost your metabolism, which can lead to weight loss and a healthier body. It may also lower your risk of diabetes.
In addition, Greek yogurt is a good source of calcium, which is essential for bone health and can lower the risk of osteoporosis. It is also a good source of iodine, which can support healthy thyroid function and a strong immune system.
The process for making Greek yogurt starts with regular yogurt but instead of allowing the liquid whey to drain out, it is strained through a fine mesh. This results in a thicker yogurt that has more protein concentration and is often lower in sugar.
If you’re on the go, a healthy breakfast can be hard to come by. It should be balanced with protein, fiber-rich carbohydrates, and fat to keep you full until lunchtime.
Fruits are a natural source of vitamins and minerals, including vitamin C, potassium, and magnesium. They also contain antioxidants, which help to prevent disease and promote overall health.
A simple, yet delicious, breakfast option that’s easy to pack for on-the-go is a fruit and yogurt parfait. Layer it with your favorite fruits and toppings for a nutritious and filling morning meal.
Another great option is a fruit smoothie. Blend frozen bananas, peanut butter, soy milk, and Greek yogurt with a few ice cubes for a portable breakfast that’s nourishing to the body and tastes like a treat.
Waffles or Pancakes
Waffles or pancakes are a delicious way to start the day. Both are made with wholesome ingredients and are high in protein.
Pancakes are also a good source of fiber and whole grains. They’re also low in calories and fat.
Both waffles and pancakes are also easy to make ahead. They keep well in the freezer and are a great option for a busy morning.
They’re also a good source of choline, which is important for healthy brain function.
Both pancakes and waffles are often topped with syrup, butter, whipped cream or sugary fruit mixes. To avoid these extras, choose light syrup or a variety of fruits instead.