Eating a healthy breakfast has been shown to have health benefits, such as better concentration during the day and weight and cholesterol control. But many people either eat unhealthy breakfasts or skip the meal altogether, choosing only to coffee. Healthy breakfast diets can be easy with a little planning
Many popular breakfast foods -. Especially things like cereal and toaster pastry contains large amounts of sugar. If you crave sugar in the morning, it might be more of habit than anything, too much sugar for breakfast, but will make your energy level crashes later in the day
If your normal breakfast. includes items like white toast, an English muffin or a bagel, you can still get a big dose of sugar. This is because such foods are known as “high glycemic, ‘which is digested quickly and then cause fluctuations in blood sugar levels. Try replacing white toast or a bagel with pumpernickel bread or sourdough toast for a low-glycemic breakfast.
Healthy Morning Foods
In addition to avoiding heavily sugared items, you can add higher protein foods as a substitute. Hard cook eggs will reduce unnecessary oils and fats normally used to fry them, for example. Or you can make an egg white omelet, which reduces the amount of fat by excluding yolk. Then replace your usual bowl of sugary cereal with whole grain kind and add half a grapefruit on the side.
Some people do not have a big appetite in the morning. This does not mean you have to skip breakfast, but, try a soy shake for a protein boost, mix in flaxseed to get a healthy boost of omega-3s, suggests Dr. Andrew Weil. Omega-3 fatty acids are believed to help heart health. As an alternative, try some plain, unsweetened yogurt with half a cup of fresh berries combining nutrients like calcium and vitamin C.
If your family likes a weekly big breakfast, complete with waffles or pancakes, do not panic, Vermont Department of Health say that you can improve the health benefits of such meals simply by using items such as nonstick cooking spray instead of butter, light maple syrup and lower-fat turkey sausage, and adjust a later meal today for size.
You can also try to replace the traditional breakfast items for food you would not normally see on the morning table. Baked beans on whole wheat toast is filling and provides low-glycemic and high-fiber benefits, for example. If the breakfast sounds too heavy for you, a peach give you vitamin C, and an option if you do not like or can not tolerate more acidic orange and grapefruit.
The key to healthy breakfast diet is to keep an open mind. Eating hummus on pumpernickel instead of the usual bagel with cream cheese can take some getting used to. The same goes for preparing breakfast food the night before. But with a little preparation and planning grocery store, you can turn boring breakfast into a source of day-long energy and health.