Whether you’re trying to lose weight or just looking for a way to add more vegetables and fruit to your diet, starting the day with a healthy breakfast is an important step.
Luckily, there are plenty of wholesome healthy breakfast options that don’t require a lot of prep or cooking time. From eggs to oatmeal to smoothies, these recipes will keep you full until lunchtime and ready for the day.
Eggs are a great source of protein and are low in fat and calories. They also contain many vitamins and minerals, including vitamin D, which helps the body absorb calcium for bone health.
They also contain omega-3 fatty acids, which promote heart health. Additionally, they provide choline, an essential nutrient that stimulates brain development and helps improve memory.
Whether you’re making scrambled eggs, omelets or frittatas, eggs make an easy and filling breakfast. They’re also a good choice if you’re watching your carb intake because they’re high on the satiety index, which measures how satisfying a food is.
2. Whole Grains
Whole grains are a great source of fiber, iron and B vitamins. They are a part of healthy diets that promote heart health and prevent cancer, diabetes and obesity.
To find whole grain foods, read the ingredients list on your food label and look for the word “whole” in front of the type of grain. This helps you know that the product contains all of the components of the original kernel.
In contrast, refined grains have been stripped of the bran and germ, which are rich in fibre, minerals, vitamins, and bioactive compounds. The bran, for example, provides essential unsaturated fats, a variety of phytochemicals and vitamin E, while the germ is rich in folate (folic acid), which is needed for pregnancy and is a crucial part of cell growth.
Nuts are a good source of heart-healthy fats and protein. They’re also low in saturated fat and contribute a wealth of vitamins and minerals.
They’re a great addition to breakfast and a nutritious alternative to processed foods like donuts, cookies, and granola bars. They’re also packed with antioxidants that can help protect your skin and body from harmful free radicals.
Several studies have linked nut consumption with a lower risk of cardiovascular disease. This protective effect is likely due to the beneficial effects of unsaturated fatty acids, fiber and phytosterols on inflammatory biomarkers associated with atherosclerosis [1,41,42].
Fruit can be a good addition to your morning meal because it provides a variety of important vitamins, minerals, and fiber. Eating fruits can also help reduce your risk of chronic disease.
Fruit is an excellent source of dietary fiber and is low in calories, fat and sodium. It is also a good source of potassium and vitamins A, C and K.
The best way to get the most benefit from fruits is by eating them in moderation. Aim to consume about half of your recommended daily intake of fruits in whole form, rather than fruit juice.
Dairy is rich in calcium, which is important for growing strong bones. It’s also a good source of potassium, vitamin D and protein.
The United States Department of Agriculture (USDA) recommends that everyone consume milk and other dairy foods on a regular basis. However, scientific evidence is mixed about whether dairy is healthy or harmful.
Although dairy foods are a good source of calcium, it’s also important to consider their overall fatty acid profile. Diets high in saturated fat increase inflammation, which can contribute to many health problems.