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Easy Healthy Breakfast Ideas

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Mr zino Engineer graduated from the University of Batna 2, my hobby is writing, researching, and working online

breakfast

breakfast

What is a healthy breakfast?
The first meal of the day, breakfast, may contain healthy sources of carbohydrates to provide the body with energy, fats and dietary fiber that help give a feeling of satiety, and should also contain protein, as it contributes to building and maintaining muscles.
Although there are many varieties of breakfast that provide the body with nutrients, in turn they contain a large amount of calories. For example, breakfast consisting of eggs, processed meats and toast may contain 500 calories or more, as well as breakfast consisting of oats, or breakfast cereals made from whole grains, avocados, and toast contains high calories as well, so it is necessary to look at the amounts eaten and servings. Food consumed at breakfast, even if the food is healthy, is also recommended to have little fat, refined sugars, and calories. The following are the main nutrients of the right breakfast.

  • Whole grains: such as whole grain bread or brown bread, breakfast cereals made from whole grains, homemade cakes, oats, and others.
  • Low-fat proteins: including eggs, legumes, low-fat meats, and nuts. Labneh also contains protein well, is low in calories, chickpeas are legumes, beans are a good source of protein and dietary fiber.
  • Low-fat milk products: including milk, low-sugar yogurt, and low-fat cheese, such as cottage cheese.
  • Vegetables, fruits: such as frozen or fresh fruits, natural juices free of added sugar, scrambled juice or smoothies that contain vegetables and fruits, but it is preferable to eat whole vegetables and fruits instead of their juices.

Note: It is always important to eat amounts that suit your personal needs.

Vegetables, fruits

Vegetables, fruits

Tips for a healthy breakfast
The following points illustrate some tips for a healthy breakfast:

  • Avoid fried foods and vegetables for breakfast: they are rich in fats, calories, and sometimes salt. For example, fried foods may increase the risk of obesity, high blood pressure and cholesterol levels, all of which are risk factors that may contribute to many chronic diseases.
  • Avoid processed meats, as they contain fats and salts in large quantities.
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  • Reduce the size of servings for those who do not want to have breakfast in the morning: Breakfast can be eaten late, as the timing of breakfast is very flexible and does not need to be eaten immediately after waking up from sleep, and it is recommended to leave a certain time between meals, which reduces the feeling of hunger or eating quickly and in large quantities of food exceeding the need.

It should be noted that the amount of breakfast may be small, such as; eating bananas with peanut butter only, yogurt with fresh fruits, or making scrambled juice using fresh vegetables and fruits, and some seeds can be added, such as; chia seeds, flax seeds, dietary fiber, or sources of omega-3s.

  • Prepare breakfast from the night before: Breakfast can be prepared the night before and heated as needed to take it quickly the next day in case you can't eat it at home.

The importance of breakfast
Breakfast is the most important meal of the day, as it is the first meal consumed after a break from eating, or fasting during the night and sleep, and helps stimulate metabolic processes within the body,[9] It is worth noting that the foods eaten at breakfast should be available at home and their prices are affordable, and should contain important nutritional components that provide the body with the energy it needs to perform daily activities, while also taking care to introduce healthy foods.

Easy healthy breakfast ideas

1. Fruit salad
2. Oats (try five different ways to eat oats for breakfast)
3. Peanut butter sandwich with banana
4. Corn Flex Bran with strawberries and bananas
5. Bagels cakes with cream cheese
6. Grapefruit fruit
7. Live Brown/Toast with Cheese Sandwich
8. Mix yogurt with red berries
9. Milkshake with Granola Bar
10. Yogurt with oats and blackberries
11. If you have ten minutes, you can enjoy some boiled eggs and orange juice.

Nutritional value of avocado

Nutritional value of avocado

Nutritional value100 g of avocado

Water

72.33 g

Energy

167 Calories

Fat

15.41 g

Carbohydrates

8.64 g

Fiber

6.8 g

Sugars

0.30 g

Calcium

13 milligrams

Iron

0.61 milligrams

Magnesium

29 milligrams

Phosphorus

54 milligrams

Potassium

507 milligrams

sodium

8 milligrams

Zinc

0.68 milligrams

Vitamin C

8.8 milligrams

Vitamin B6

B6 0.287 milligrams

folate

89 mcg

Vitamin K

K 21.0 milligrams

Vitamin E

1.97 milligrams

Protein

1.96 g

What breakfast is suitable for dieting
Eating breakfast contributes to the stability of blood sugar levels throughout the day, whether the human being is healthy or has diabetes, and it is worth mentioning that frequent fluctuations in blood sugar levels between low and high affect, mood, and sometimes lead to nervousness, anger and others, and on the other hand, breakfast can reduce the feeling of hunger during the day, and therefore it may help to avoid excessive food intake, a systematic review of several studies published in the journal has shown Obesity Research & Clinical Practice 2020 that neglecting breakfast increases the risk of obesity or being overweight.

Diet Overview
The word diet expresses what a person eats daily from food and drink, and the physical and psychological conditions associated with eating, and the diet contributes to providing the body with the right amounts of nutrients necessary to control weight and maintain health, when diversifying the foods eaten and choosing the right amounts of them, where diets in general aim to eat foods that provide the body with essential nutrients, namely carbohydrates, fats, proteins, water, vitamins and minerals.

© 2022 mr zino

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