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Health Experts' Recommended Breakfast Foods

Breakfast is important because it is the first meal after the longest period of fasting in a day.

  • 17 Jun 2022
  • 5 min read

Breakfast is important because it is the first meal after the longest period of fasting in a day. Usually, there is a gap of 10-12 hours between the previous day’s dinner and the next day’s breakfast. Whether you are a school-going kid, a gym enthusiast, a workaholic professional or a stay-at-home person, skipping breakfast can not only make you weary throughout the day but also increases your risk of developing a variety of diseases and illnesses. According to experts, integrating a healthy breakfast into your daily routine not only benefits your physical health but also enhances your mental wellbeing. However, many people are unaware of what to eat for breakfast and some even skip their morning meals. Today, in this article, we will focus on what to eat for breakfast and why.

What to eat for breakfast?

Whole grains:

Whole grains are the grains of pseudo-cereals and contain all three parts of the grain—the bran, endosperm, and germ. Some of the common whole grains breakfast foods that are healthy include: 

  • Multi-grain dosa
  • Oatmeal
  • Barley
  • Whole-wheat bread

Why are whole grains a key to a healthy breakfast?

  • Whole grains provide fibre as well as a variety of essential nutrients and minerals. Some of the vital minerals in whole grains include zinc, iron, magnesium, and phosphorus. 
  • Whole grains contain antioxidants, fibre, and vitamin K, which helps in lowering the risk of a heart attack.
  • Since whole grains are high in fibre, most health experts believe that it helps in preventing obesity and helps in weight loss.
  • Replacing refined grains from your morning breakfast and replacing them with whole grains lowers your risk of type 2 diabetes.

Whole grain wheat fibre components act as a prebiotic, aiding digestion by feeding beneficial gut bacteria.

Lean Protein:

Lean protein foods are those that are high in protein but also low in less healthy nutrients such as dietary cholesterol and saturated fat. If you are looking for healthy breakfast food options that are rich sources of lean protein, consider including the following in your meal plan: 

  • Sprouts salad
  • Scrambled egg or cottage cheese (paneer)
  • Tofu chilla

Oats uttapam and idli

Why include lean protein foods in your breakfast?

  • Lean protein keeps your body healthy by helping you lose extra weight.
  • If you are a gym enthusiast, incorporating lean protein in your breakfast can help you gain muscle.
  • Since lean protein contains very little amount of saturated fat, it lowers the risk of cardiovascular diseases.
  • Many lean protein sources such as yoghurt and chicken have high levels of zinc that help in boosting our immune system.
  • Lean proteins not only help you lose weight but also provide your body with the vitamins and minerals it needs to keep your metabolism functioning smoothly.
  • Lean proteins are known for lowering blood pressure levels and increasing LDL cholesterol or, say, the good cholesterol in your body.

Low-fat dairy:

When compared to full-fat milk, low-fat dairy products have fewer calories and more protein. Consuming low-fat dairy products for breakfast lowers the risk of heart diseases since they contain less saturated fat. Some of the healthy low-fat dairy products that you can add to your breakfast are:
• Skimmed milk
• Yoghurt
• Ice cream
• Cottage cheese

Why include low-fat dairy in your breakfast?

  • Low-fat dairy products such as yoghurt and cottage cheese are abundant in protein and calcium that help in building your muscles and improving your bone density.

Including low-fat dairy or fat-free dairy in the diet helps in lowering the risk of cardiovascular diseases, metabolic syndrome, obesity, and diabetes.

Fruits and vegetables

Including fruits and vegetables in your breakfast is also a great way to reduce your calorie intake. Since they are an excellent source of vitamins and minerals, fruits and vegetables come with a host of advantages. Some of the healthy fruits that you can include in your breakfast are:

  • Pineapple and cherry for anti-inflammation
  • Grapefruit, strawberries, and kiwi for boosting your immune system
  • Pomegranate for antioxidant
  • Watermelon for body detoxification

Also read:

Why should you include fruits and vegetables in your healthy breakfast plan?

  • Fruits and vegetables are the best sources of zinc, folic acid, magnesium, phosphorus, as well as vitamins A, C, and E. 
  • Many fruits and vegetables consist of phytochemicals that are biologically active substances that help in protecting against several diseases such as type 2 diabetes, cancer, and cardiovascular diseases. 
  • Including fruits and veggies in your breakfast helps in digestion by supplying essential prebiotics, enzymes, and fibres that stimulate digestive fluids and flush out old waste from the body.
  • Including fruits and veggies in your breakfast increases the rate of detoxification in the body.
  • Including citrus foods such as lemons, oranges, and grapefruits in your morning diet helps in improving your metabolism.

Benefits of including breakfast in your routine:

Including a healthy breakfast in your daily routine has several advantages. Some of them are:

  • Having breakfast foods that are healthy not only keeps you in good shape but also improves your metabolism and keeps you energetic throughout the day. 
  • Having a healthy breakfast helps in maintaining your blood sugar levels by breaking down the glucose. 
  • Your brain needs a sufficient supply of blood sugar to fuel itself after a night of fasting. Therefore, including breakfast foods that are healthy in your diet boost your brain functioning. 
  • Including a healthy breakfast in your morning routine provides your body with essential nutrients that help in lowering the chances of health diseases, obesity, and chronic inflammation. 

To Conclude:

According to experts, a healthy breakfast enhances brain power and helps in regulating appetite throughout the day. Now, that we have covered what to eat for breakfast, your struggle to decide on a healthy morning meal every day should be taken care of. Experts also recommend to buy health insurance to safeguard your savings if you get hospitalized.

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