Health Tips

Make a Perfect Start of the Day with a Healthy Breakfast

January 5th, 2018
Make a Perfect Start of the Day with a Healthy Breakfast

Though you may not agree, your breakfast is certainly the most important meal of the day. Fueling yourself with some nutritious and healthy food is undoubtedly the best way to ensure a fruitful day ahead. Many research studies suggest that people who eat full and healthy breakfast are the morning enjoy good health not only throughout the entire day but a whole life.

Those who don’t resort to this habit are found to feel moody and tired throughout the day. A large number of people have a habit of skipping breakfast to save calories and eating non-stop at the end of the day. Similarly, people fall short of time when it comes to doing a proper breakfast. Whether you’re trying to lose weight or wish to get some, it is necessary that you pay close heed to your breakfast schedule so that you can make the most of your health.

When you wake up in the morning, your glucose or blood sugar level remains at its lowest point in the day. Glucose is the main ingredient in the brain and central nervous system. A healthy breakfast will keep the person from being tired and short-tempered by mid-morning. The effects of a missed breakfast are reduced attention extend, lack of alertness, extended reaction time, low blood sugar, reduced work productivity. It is recommended to take time to eat a large, balanced breakfast. Once you develop the habit of eating breakfast, you may feel hungry in the morning.

While deciding the food for breakfast, try to include real, fresh foods such as:

  • Eggs, either scrambled or hard boiled
  • Vegetables like spinach or tomatoes
  • Steel-cut or long-cooking oats with fruit
  • Whole-wheat pancakes with steel-cut oats and ground flax seed included triggering the nutrition
  • Yogurt, with probiotics to balance the immune system

Whole-grains: - Whole grains are necessary for weight control. They help safeguard against heart disease and decrease the risk of developing type 2 diabetes. High-fiber whole grains help enhance healthy gut bacteria and promote regular bowel movements, necessary for eliminating toxins from the body. Oats, quinoa, rice, puffed whole grains, whole grain bread and breakfast cereals are some wonderful examples of high fiber foods.

Fiber: - Fruits are rich
infibre, contain anti-oxidants, and empower the immune system to encourage health and prevent disease. Fibre from fruits and vegetables is vital for proper digestion and can have cholesterol-lowering effects.

Protein: - Protein is an amazing way to power your body after a full night rest. Including protein will help keep your stomach feel full throughout the morning so you are less likely to access an unhealthy snack. Some high protein breakfast items are eggs, high-quality protein powder, quinoa, oats, nuts and seeds, and soy products.

Calcium: - An average adult needs almost 1,000mg of calcium per day and children 800mg. Calcium is necessary particularly for children because it helps to build healthy bones as well as upkeep bone strength. Foods such as milk, legumes, certain nuts, dried fruits such as figs and apricots, fortified soy beverages and breakfast cereals contain calcium.

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