Many people skip breakfast due to busy schedules and hectic lifestyles or to cut calories and lose weight. But skipping the first meal of the day is not a good idea. It is important for your overall health to eat breakfast.
First of all, breakfast is the most important meal of the day after an overnight break from eating. Its name comes from the idea of breaking the fast and waking up your metabolism rate. This meal provides the energy and nutrients to help you carry out your day’s activities.
Secondly, several studies have proven that people who eat breakfast daily have a better chance of dropping pounds and maintaining a healthy body weight. People who skip breakfast often snack on foods that are high in fat and sugar.
Thirdly, people who eat breakfast are more alert, work more efficiently and tend to be in better moods. On the other hand, those who skip breakfast can be apathetic, disinterested and irritable.
Finally, eating breakfast daily has long-term health benefits. It can reduce obesity, high blood pressure, heart disease and diabetes.
When it comes to eating breakfast, many people choose the wrong foods. To make your breakfast healthy, opt for foods that are high in fiber, carbohydrates, protein, vitamins and other essential nutrients. Avoid eating anything full of refined grains, sugar, salt and saturated fat first thing in the morning.
To help you get going with a nutritious first meal of the day, here are 5 quick and easy healthy breakfast ideas.
Oats are rich in fiber as well as omega-3 fatty acids, folate and potassium. You can choose from steel-cut, rolled or instant oats, but avoid the flavored varieties that can be packed with sugar.
You can cook oats in skim or low-fat milk and sweeten it with honey. Make your oatmeal healthier by topping it with some blackstrap molasses, dry fruits, nuts or chopped fresh fruit like apple.
Eggs are one of the most popular breakfast options. The protein, vitamin D and fat in eggs help sustain your energy level and keep you satisfied until lunch time.
You can eat 1 or 2 hard-boiled eggs with 2 pieces of whole-grain toast. You can also make an omelet with lots of vegetables and some cheese. If you have time, you can even make some French toast with whole-grain bread.
If you are conscious about your weight, avoid the egg yolks and opt for the egg whites only.
3. Greek Yogurt
One of the healthiest breakfasts that you can fix quickly is Greek yogurt. This tangy, creamy yogurt is loaded with calcium, protein and many other essential nutrients that will keep you feeling full throughout the morning.
You can eat a bowl of plain Greek yogurt, or make it more healthy and tasty by adding some almonds and a fruit like fresh pear, apple, strawberry or banana.