Fruits contain a high amount of vitamins, potassium, fiber, and antioxidants while having relatively low calories. Due to their high nutritional content, consuming fruits in the morning helps reduce the risk of diseases, wakes up the digestive system after a “good night’s sleep,” and enhances the immune system.
When eating fruits, it’s advisable to combine them with Greek yogurt to provide a nutritious breakfast, ready for a day of work.
The high protein content in Greek yogurt helps support weight loss and reduces appetite. It contains beneficial biological bacteria, such as Bifidobacteria, which helps improve gut health. In fact, Greek yogurt is low in fat, carbs, and sugar, making it a top food choice for the first meal of the day.
Oats are known as a weight loss food, but they are also a perfect choice for breakfast. Consuming oatmeal provides essential fiber compounds like beta-glucans, which are beneficial for digestive health and enhance liver function.
In 2017, the International Journal of Molecular Sciences published a study that clearly demonstrated the ability of beta-glucans to regulate the immune system and support the treatment of liver inflammation. This compound also promotes the reduction of fat deposits in the liver in mice, resulting in liver health protection. However, more clinical studies are still needed to validate this matter.
In the morning, you can have oatmeal or soak oats in Greek yogurt (overnight). Additionally, a 235g cup of oats provides only 6g of protein, so it’s recommended to combine oats with eggs, milk, and cheese to supply sufficient protein and nutrients to the body.
In the morning, cruciferous vegetables are not only nutritious but also require less cooking effort. For example, kale is an ideal choice to reduce glucosinolate levels in the body and support enzyme production in the liver. Moreover, this type of food enhances immunity and prevents cancers such as colorectal, oral, and breast cancers.
A study by the University of Connecticut’s Institute of Nutrition Science proved that people who regularly eat eggs for breakfast feel full longer and consume fewer calories than those who have bread for breakfast. Therefore, eating eggs in the morning helps prolong the feeling of fullness, limit the amount of food consumed in the next meal, and effectively promote weight loss.
Additionally, egg yolks are rich in lutein and zeaxanthin, antioxidants that help prevent eye disorders such as cataracts and macular degeneration.
Eggs are also known as a high-quality source of choline, a nutrient that benefits brain and liver health. People who regularly consume eggs have a lower risk of heart disease due to the balanced LDL cholesterol levels in the body and improved insulin sensitivity.
Nuts in General
Nuts are tasty and nutritious, making them an excellent choice for breakfast as they provide satiety and prevent weight gain.
Various nuts have been shown to improve cardiovascular risk factors, reduce insulin resistance, and reduce inflammation.
Nuts are an excellent choice for breakfast as they provide satiety and prevent weight gain.
Additionally, they are rich in magnesium, potassium, and beneficial unsaturated fats for the heart. Nuts are also beneficial for people with diabetes. In a study, replacing a portion of carbohydrates with about 56g of nuts resulted in lower blood sugar and cholesterol levels.
Fresh cheese is rich in protein, which increases metabolism, creates a feeling of fullness, and reduces the “hunger hormone” ghrelin.
Fresh cheese also contains conjugated linoleic acid (CLA), which can aid in weight loss.
A balanced breakfast with fresh cheese includes: 1 cup of fresh cheese, combined with strawberries and ground flaxseeds or crushed nuts, will make the meal more nutritious.