The start of your day plays a very important role in your performance throughout the day and Breakfast is not a thing to avoid. Where a healthy and nutritional breakfast will keep you active throughout the day, It also makes you feels fuller and results you having less cravings till Lunch time. Here is the list of the things you can include in your breakfast which will provide you the essential nutrients, have many health benefits and will generate less cravings for more food during the day.
Curious to know about Perfect breakfast ingredient , try this one’s first and that’s the reason why I personally put this first on a Healthy Breakfast list. Due to its nutrition and features to be a perfect breakfast which helps you throughout the day. The food which your heart will love because Oats contain beta-glucan, a soluble fiber which helps in reducing bad- cholesterol when eaten regularly and drops an average of 7% LDL Cholesterol.
Eating a oatmeal in morning actually makes you feel fuller and eat less later in the day, means you will have less Hunger and carvings. Fiber also helps control blood sugar and eases constipation.
There are many varieities of Oats available in market, like Instant Oats which takes much less cooking time than other varities, Rolled Oats which are boiled and then flaked take more time than Instant oats, Steel-cut oats, which take about 15 -20 minutes to cook, contain more fiber than rolled oats or instant varieties, but any type of oatmeal is a healthy choice. Just avoid the flavored kinds, which are mostly packed with sugar. Instead, sweeten your bowl with milk and a bit of honey, and top with fruit and nuts. So look for what you are buying for.
Looking for weight loss? My first answer will be Grapefruit. Why?? Because according to one study, eating half a grapefruit before each meal may help you slim down faster. Grapefruit have very effective fat-burning properties and its beneficial effect on blood sugar and insulin levels.
This fruit is also rich in Vitamin C than any other fruit which strengthen and support immune system. Hydrating, filling, reduces Kidney stones, fights Gum diseases and reduce stress( might be of its tangy brain hitting taste).
Pair it with anything which is full of protein and will be a super healthy breakfast. But check with your doctor first if you take any medications, as grapefruit and grapefruit juice can interfere with some prescription drugs.
One of my all time favourite and makes me feel day much better than taking any other breakfast. Wait its not a personal experience, there’s a scientific reason behind this, as bananas contains high levels of tryptophan, which body converts into serotonin, a mood elevating brain transmitter.
Bananas have mood elevating and anti depression properties, is also a source of vitamin B6 which helps to sleep well, potassium which serves as an electrolyte that helps lower blood pressure naturally and magnesium which helps to relax muscles. Due to these properties which it is on top the list of anti depression foods also.
Its sounds weird if I say banana is a good food for weight loss!!! One banana can provide nearly 10 percent of your daily fiber requirement. Vitamin B6 can also help protect against type 2 diabetes and aid in weight loss. In general, bananas are a great weight loss food because they taste sweet and are filling, which helps curb cravings. A glass of Banana shake can take your cravings down for many hours and provides a full diet nutrition. Also while preparing shake use toned milk or double toned for weight loss and Full cream or milk full of fats for weight gaining.
What could else be a tastier, snackier, healthier version of breakfast except Eggs, due to its various cooking styles.
Eggs are a rich source of protein, A full egg contains around 6.3 grams of protein!! Eggs are full of nutrients and low in calories, just 72 calories inone large egg.
A large egg contains 147 mg of choline, a important vitamin for brain functions and 28% of daily requirement of selenium, a mineral that aids in thyroid.
However if you are cholesterol conscious then you should take it in a fixed or calculative amount, as each large egg contains 185 mg of cholesterol, which equals to 62% of maximum daily intake. You can still use egg white to limit cholesterol.
As its name suggests its a Melon full of water!! Watermelon is an excellent way to hydrate body in summers and in morning to get ready for a energy packed day ahead. Watermelon actually makes you feel fuller and you will have less cravings further in a day, till lunch time.
Its a great source of Lycopene- a carotenoid phytonutrient found in red fruits and vegetables and is especially important for vision, cancer prevention and cardiovascular health, and an increasing number of scientists now believe that lycopene is important for bone health as well.
One cup of diced watermelon (152 grams) contains 43calories, 0 grams of fat, 2 grams of sodium, 11 grams ofcarbohydrate (including 9 grams of sugar) and 1 gram of fiber. One cup of watermelon will provide 17% of vitamin A, 21% of vitamin C, 2% of iron and 1% of calcium needs for the day.
It is also a negative-calorie foods that supposedly burn more calories during digestion than they add in.
Coffee and Tea
That espresso doesn't just wake you up. Coffee drinking has been linked to a lower risk of several diseases (such as diabetes and prostate cancer), and it may even help you live longer. Researchers suspect the combination of caffeine and antioxidants are responsible for many of the observed health benefits. Coffee also reduces the risk of deloping depression and makes you feel Happier. (Coffee is the number one source of antioxidants in the U.S., according to researchers at the University of Scranton.)
Coffee also contains minerals such as magnesium and chromium, both used by the body to regulate insulin which in turns controls blood sugar. People with type 2 diabetes have lost the ability to use insulin to regulate blood sugar properly.
Of course, loading coffee up with cream and sugar may erase any potential benefits. So skip the fancy flavored drinks, and stick with skim milk.
Not a coffee person? Tea has a pretty impressive list of health benefits, too. Because it has less caffeine, it hydrates you more effectively than coffee, and it's also a rich source of the immunity-boosting antioxidants known as catechins.
All tea (black, green, or white) provides antioxidants, but green tea may be healthiest of all. Research suggests that drinking five cups a day can increase your body's metabolism and help you lose more weight around the middle.
Cantaloupes are a member of the botanical family Cucurbitaceae, along with honeydew and watermelons. They are rich in vitamin C and vitamin A (in the form of carotenoids). They are a rich source of potassium, and good source of B vitamins (B1, B3, B6, and folate) as well as vitamin K, magnesium, and fiber. While the seeds of the cantaloupe are edible and provides a measurable about of omega-3 fat in the form of alpha-linolenic acid.
A six-ounce serving (roughly a quarter-melon) contains just 50 calories and a full 100% of your recommended daily intake of both vitamin C and vitamin A, an important nutrient for smooth, younger-looking skin.
And, like most melons, cantaloupe has a high water concentration, which means it will help you stay hydrated and keep you feeling full until lunchtime.