Eating breakfast can help you feel more energized and improve your concentration, memory, and focus. It can also decrease your risk of obesity and diabetes.
However, many people skip this meal due to a variety of reasons. Fortunately, it’s possible to make healthy breakfasts that you can enjoy every morning.
Eggs are a great protein source for breakfast, as they’re a good source of vitamin D (which aids bone health and the immune system), vitamin B12 and choline. They also help increase high-density lipoprotein, or “good” cholesterol and lower risk of heart disease.
However, eggs do have more cholesterol than other foods. About 186 milligrams of cholesterol is in one large egg.
But, the good news is that the cholesterol in eggs doesn’t have a direct effect on blood cholesterol levels. Other factors such as a diet rich in saturated fats from processed foods or fatty meats, or a low-carbohydrate diet can contribute to high cholesterol levels and a higher risk of heart disease.
Eating a healthy, well-balanced diet is the key to maintaining good cholesterol levels and reducing your risk of heart disease. Adding a serving of whole grains like brown rice, quinoa, farro or buckwheat groats to your breakfast will help you feel full and satisfied longer.
Oatmeal is a nutritious and filling breakfast that keeps you full and satisfied for hours. It also contains a variety of vitamins and minerals.
It has been shown to improve blood sugar regulation, reduce cholesterol, increase energy, and strengthen your general immunity. Eating oatmeal three times a day can be very beneficial to your health.
Soaked overnight or cooked on the stove, oats are an excellent choice for breakfast. They are gluten-free, high in fiber, and a good source of plant-based protein.
They’re a prebiotic food, feeding the good bacteria in your gut, which can improve digestive health and ward off diseases.
They’re also a great source of fiber, which can help you feel fuller for longer and regulate your blood sugar levels. The soluble fiber in oatmeal, called beta-glucan, is particularly helpful to lower your cholesterol levels.
Greek Yogurt Parfait
A Greek yogurt parfait is a great breakfast to enjoy when you want something light and sweet. It is also a good choice for those on a low-calorie diet.
This parfait is made with fresh strawberries, Greek yogurt and crunchy almond granola. This makes a delicious breakfast or snack that is easy to make ahead.
It is also a healthy breakfast option because it contains probiotics, calcium, antioxidants and potassium. Plus it has a nice amount of protein to keep you full longer and help you avoid a mid-morning crash.
Start by layering the berries, Greek yogurt and granola in a glass or mason jar. You can add toppings like a thin layer of jam, chia seeds or chopped walnuts to boost the nutritional value.
Waffles or Pancakes
You can easily find a breakfast that will keep you going for the day and help you stay on track with your healthy diet. There are so many options that it can be difficult to choose what will work best for you and your family.
Waffles are a fun way to get some protein and fiber into your morning meal. They’re also easy to make, so they’re a great option for busy mornings.
Pancakes are much denser than waffles, which means they’re a more satisfying breakfast choice. They’re easy to customize with different flavors and mix-ins, like banana nut pancakes or trailblazer pancakes.
Pancakes are usually made with whole wheat flour and oats, which help stabilize blood sugar. They can be topped with fruit or yogurt to add more nutrients.