Eggs
Eggs are a popular food due to their convenience, easy preparation, and delicious taste. In addition, adding eggs to your diet can provide health benefits.
In the morning, enjoying a serving of eggs can help you feel full, control calorie intake, regulate blood sugar and insulin levels. Furthermore, egg yolks contain lutein and zeaxanthin, antioxidants that protect eye health, preventing issues such as cataracts and age-related macular degeneration.
Despite containing a significant amount of cholesterol, consuming eggs occasionally is not associated with increased cholesterol levels in the body. In fact, eggs can help reduce the risk of cardiovascular diseases by increasing “good” cholesterol, while decreasing “bad” cholesterol and improving insulin sensitivity.
To add variety to your breakfast with eggs, you can try different cooking methods such as boiled eggs with a vegetable salad, scrambled eggs with tomatoes, fried eggs or omelettes,…
Ripe fruits
These are essential sources of nutrients for breakfast. They are rich in antioxidants, vitamins, and minerals, supporting overall health improvement. Ripe fruits such as bananas, apples, pears, kiwis, avocados,… are great choices for breakfast.
Oatmeal
Oatmeal is a perfect choice for those who enjoy cereal for breakfast. Oats contain beta-glucan, a soluble fiber that helps reduce blood cholesterol levels, promotes satiety, and stimulates the production of PYY hormone – a hormone produced by the gut and intestinal cells to control appetite.
Furthermore, oatmeal is rich in antioxidants, which help lower blood pressure and benefit cardiovascular health. However, it’s worth noting that in 35g of cooked oatmeal, there is only about 6g of protein, which may not be enough to meet the protein requirements for breakfast. Therefore, you can combine oatmeal with milk and add cheese or eggs to ensure sufficient protein intake.
Nuts
Nuts are high in protein, unsaturated fats, and fiber, providing energy and promoting long-lasting satiety. They also contain various important vitamins and minerals such as vitamin E, magnesium, and zinc.
A good way to incorporate nuts into your breakfast is by adding them to yogurt or oatmeal. You can also include them in baked bread or cookies to enhance the nutritional value.
Milk
Morning is the best time for the body to absorb nutrients from milk, such as calcium, protein, vitamins,… So, don’t miss the opportunity to add this nutritious beverage to your breakfast. Some suitable milk options include cow’s milk, goat’s milk, yogurt,…
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