Some people underestimate breakfast, seeing it as a light meal, not important. However, the reality shows that breakfast is the most important meal of the day.
Breakfast provides energy after a long night of fasting and meets the energy needs for all activities throughout the day. Here are some suggestions for a healthy breakfast.
Eggs
Eggs are a popular dish due to their convenience, easy preparation, and delicious taste. Moreover, adding eggs to your diet also brings many health benefits.
In the morning, enjoying chicken eggs can make you feel full, control calories, regulate blood sugar and insulin. Especially, egg yolks contain high amounts of lutein and zeaxanthin, two useful antioxidants in protecting the eyes from issues such as cataracts and macular degeneration.
Although containing a significant amount of cholesterol, occasional egg consumption is not linked to increased cholesterol levels in the body. In fact, eggs can help reduce the risk of cardiovascular disease by increasing “good” cholesterol, decreasing “bad” cholesterol, and improving insulin sensitivity.
To diversify your breakfast with eggs, you can vary the cooking methods such as boiled eggs with salad vegetables, stir-fried with tomatoes, fried eggs, or make an omelette.
Ripe fruits
Ripe fruits are also an important source of nutrients for breakfast. They are rich in antioxidants, vitamins, and minerals, helping improve health. Bananas, apples, pears, kiwis, avocados… are good choices for breakfast.
Oatmeal
For those who love cereal-based foods, oatmeal is an excellent choice for breakfast. Oats contain beta-glucan fiber, which helps reduce blood cholesterol, make you feel full, and stimulate the production of PYY hormone – a hormone produced by the rectum and colon cells to control satiety.
Furthermore, oatmeal also contains many antioxidants, helping reduce blood pressure and benefit heart health. However, it should be noted that in 35g of cooked oatmeal, there is only about 6g of protein, which is not enough to meet the protein needs for breakfast. Therefore, to supplement protein, you should combine oatmeal with milk or add cheese or eggs.
Nuts
Nuts are high in protein, unsaturated fats, and fiber, providing energy and keeping you feeling full for longer. Nuts are also rich in vitamins and minerals such as vitamin E, magnesium, and zinc.
A good way to use nuts is to mix them in a bowl of yogurt or oatmeal. You can also add them to baked bread or cookies to enhance nutritional value.
Milk
Breakfast is the ideal time for the body to absorb nutrients from milk such as calcium, protein, vitamins,… Don’t miss the opportunity to supplement these nutrients for breakfast. Some suitable milk options can be cow’s milk, goat’s milk, yogurt,…
- Eggs: Rich in protein and antioxidants, eggs keep you full and regulate blood sugar.
- Ripe Fruits: Bananas, apples, and avocados are packed with antioxidants, vitamins, and minerals.
- Oatmeal: Oats are a great source of fiber and help reduce cholesterol. They also contain antioxidants beneficial for heart health.
- Nuts: High in protein, unsaturated fats, and fiber, nuts provide energy and keep you satiated.
- Milk: Breakfast is the perfect time to absorb calcium, protein, and vitamins from milk or yogurt.
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