{"id":478,"date":"2017-06-02T08:33:02","date_gmt":"2017-06-02T08:33:02","guid":{"rendered":"http:\/\/simplyhealth.today\/?p=478"},"modified":"2021-03-10T17:45:40","modified_gmt":"2021-03-10T17:45:40","slug":"21-healthy-breakfast-foods","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/21-healthy-breakfast-foods\/","title":{"rendered":"21 Healthy Breakfast Foods"},"content":{"rendered":"

\"\"Breakfast is, as we are repeatedly being told, the most important meal of the day. This is the meal that will provide you with the fuel and sustenance to see you through the remaining 24 hours and which will prevent you from snacking at every opportunity, or just crashing out on the couch.<\/p>\n

Unfortunately, breakfast is also a meal that many of us get wrong. Too often, breakfast involves unhealthy pancakes lathered in syrup and bacon, or huge fry ups that are covered with grease and just full of the bad kind of fat.<\/p>\n

This can not only cause us to feel tired and sluggish, but also lead to snacking later on during the day and pretty much guarantee that we\u2019re going to end the day in a caloric surplus. In other words, we\u2019re more likely to gain weight than we are to lose it.<\/p>\n

Fortunately, there are other options. In this article, we\u2019re going to take a look at some of the healthiest breakfast foods that can help you to start your day right. These will provide you with all-day energy, while simultaneously helping you to wake yourself up, to boost your brain power and to avoid taking in too many calories.<\/p>\n

1. \u00a0Porridge Oats<\/h3>\n

One of the simplest ways to get a healthy breakfast is to eat oats. Oats are nutritious and although they are carbs (meaning they release sugar quickly), they are the complex, low GI type of carbohydrate<\/a> which means that they take longer to digest and provide a more steady supply of energy throughout the day. Oats for breakfast should help to keep you full until lunch at least then and they don\u2019t contain any unwanted ingredients that could be bad for your health. Best of all, oats can be topped off with various fruits and other beneficial ingredients. Just be sure that your choice of porridge oats doesn\u2019t come with additional sugar on top of other additives that you don\u2019t want.<\/p>\n

\"\"2. \u00a0Grapefruit<\/h3>\n

If you want to go hardcore on your diet, then having a grapefruit for breakfast is how to do it. This is a very low carbohydrate food that is also very low in calories.<\/p>\n

This means you can start your day on a deficit that will keep you burning fat. What\u2019s more, is that the grapefruit will speed up the metabolism<\/a>, thereby helping you to burn through more calories more quickly than you otherwise would.<\/p>\n

Grapefruits are a little on the bitter side though and if you aren\u2019t used to them, this can come as something of a shock to the system. Stick with it though! Although this can be hard to stomach at first, you will eventually adapt and when you do, you\u2019ll find that this is actually a very refreshing way to start your day that you find yourself looking forward to!<\/p>\n

\"\"3. \u00a0Avocado on Toast<\/h3>\n

Avocados are fantastically healthy for you for a vast number of reasons. For starters, they will not spike your blood sugar seeing as they are a source of healthy saturated fats.<\/p>\n

That means they\u2019ll be absorbed slowly into your system and that you will enjoy all-day energy. What\u2019s more, is that avocados are packed full of different beneficial nutrients, including the all-important omega 3 fatty acid<\/a> which can help to improve communication between cells while at the same time fighting inflammation.<\/p>\n

You might be balking at the inclusion of toast here. A simple carb! Except that the digestion of the toast will be slowed down a lot by the avocado and the calories you\u2019ll gain from it are minor. You can have the avocado on its own, but you\u2019ll enjoy it a lot more if you put it on some toast, squeeze some fresh lemon juice over it and then grate just a little bit of pepper for seasoning.<\/p>\n

\"\"4. \u00a0Tuna on Toast<\/h3>\n

Another great thing to top your toast with is tuna. Tuna<\/a> is another excellent source of omega 3 fatty acid meaning it can boost brain power and overall health. Not only that, but it is also a lean source of protein that the body can use to build muscle and repair wounds.<\/p>\n

It tastes delicious and again, adding a little toast will just make it more enjoyable which is a good thing if it means you\u2019ll be more likely to stick with it.<\/p>\n

Tuna tastes best when mixed with mayonnaise and a little horse raddish. Unfortunately, that doesn\u2019t exactly ring true with the healthy vibe we\u2019re going for. Instead, lemon and pepper can once again do the trick!<\/p>\n

\"\"5. \u00a0Fried Egg on Toast<\/h3>\n

Here\u2019s something that doesn\u2019t seem good for you… but is! Eggs are a fantastic source of protein, providing us with all the essential amino acids that we need. They also provide us with healthy saturated fats and can raise testosterone through the cholesterol<\/a> content (it\u2019s the good kind of cholesterol, don\u2019t worry!).<\/p>\n

On top of all that, eggs are also a source of choline, which means that they will help the brain to produce more acetylcholine \u2013 one of the key neurotransmitters for memory, mood and alertness. Frying eggs doesn\u2019t instantly make them less healthy, especially if you choose to use coconut oil or another healthier choice of fat.<\/p>\n

\"\"6. \u00a0Salmon on Crackers<\/h3>\n

This isn\u2019t quite as healthy as some other items on the list. A cracker is a source of simple carbs and I\u2019m about to recommend cream cheese on top of the salmon<\/a> for quite the calorie dump.<\/p>\n

Then again though, as mentioned, it is better to have something healthy that you can stick with, rather than something that you won\u2019t want to eat ever again after the first try! Salmon on a cracker is a combination of great nutrition (salmon provides omega 3, protein and more) and relatively low calories if you decide to only have small amounts.<\/p>\n

Choose the right cracker \u2013 perhaps a more dense, complex carbohydrate cracker \u2013 and you\u2019ll have something that tastes good and sustains you.<\/p>\n

\"\"7. \u00a0Mushroom Sandwich<\/h3>\n

If you like to start your day with a sandwich, then there\u2019s a great trick to make that meal much healthier and to remove the simple carb that is the bread. All you need to do is to replace the bread with mushroom.<\/p>\n

Take two halves of a mushroom<\/a> and then use these to hold onto your filling. That way, you get the added benefits of the mushroom too, which will pack in a lot of additional nutrients.<\/p>\n

Not sold? Then how about using salad leaves to wrap your filling instead!<\/p>\n

\"\"8. \u00a0Mashed Banana<\/h3>\n

Mashed banana is a simple and tasty meal that will get you plenty of potassium and vitamins. It\u2019s also cheaper than a cereal<\/a> and less sugar packed. Just take a banana, mash it, and then pour on some milk.<\/p>\n

Should you have whole or skimmed milk? Now that is the question! Whole milk is much more nutritious and offers more protein, better absorption and good cholesterol. Skimmed milk is lower in calories however and will be better if you\u2019re trying to shed the pounds.<\/p>\n

\"\"9. \u00a0Protein Shake<\/h3>\n

Protein shakes are excellent for bodybuilders and others trying to pack on muscle. Actually though, they can be a great choice for anyone as a way to start the day.<\/p>\n

Protein eaten at breakfast has been suggested to help increase the metabolism through thermogenesis<\/a>, helping us to burn more calories for the rest of the morning. Not only that, but the whey protein is a harmless milk extract which happens to have a ton of benefits beyond being a bioavailable source of protein.<\/p>\n

\"\"10. \u00a0Bulletproof Coffee<\/h3>\n

Whether or not bulletproof coffee is a healthy breakfast food is a matter of opinion. But some people swear by it, so let\u2019s include it here\u2026<\/p>\n

The bulletproof coffee recipe basically means taking coffee, adding some butter (usually a rather large dollop) and some coconut oil. You then drink the coffee instead of having a breakfast and you rely on the butter to do its job and slowly provide you with energy. What\u2019s more is that if all goes to plan, you will also find the caffeine<\/a> is released more slowly due to the slow digestion and that gives you sustainable energy all day. Coconut oil (MCT oil) is also supposed to be great for a sudden shot of energy.<\/p>\n

Does it work? To us it seems like a large influx of calories with very little in the way of nutritional value. But each to their own!<\/p>\n

\"\"11. \u00a0Weetabix<\/h3>\n

Let\u2019s not demonize shop-bought products shall we? Weetabix is actually a great choice for your breakfast cereal. It\u2019s a complex carb that is quite low in calories and that offers fiber as well as a fair few different nutrients (fortified and otherwise).<\/p>\n

Weetabix<\/a> isn\u2019t a trendy new health fad but it will do just fine if you\u2019re looking for a low calorie way to start your day that will keep you full. You can also add additional fruit and flavorings if you want to make it tastier and healthier still.<\/p>\n

\"\"12. \u00a0Cereal Mix<\/h3>\n

Speaking of which, why not make your mixture from scratch? Start out with some granola<\/a>, which is an excellent nutritious slow carb. From there, pour on your milk (skimmed or otherwise) and then add some fruits and nuts in order to pack in additional nutrient benefits.<\/p>\n

Great choices include: grapes cut in half, sunflower seeds and sliced banana. This mixture goes especially well together, it is filling and it provides a ton of nutrition.<\/p>\n

Remember: food is not just fuel. It is highly important that you are also getting nutrition and that means you need vitamins, minerals and amino acids.<\/p>\n

\"\"13. \u00a0Bircher Cup<\/h3>\n

A bircher cup is a strange alternative to a cereal that once again has become rather popular. The idea is to take your sustenance \u2013 probably granola again \u2013 and then to fill a cup with it. You then pour yogurt<\/a> over the top and add a selection of berries, nuts and other fruits.<\/p>\n

The result is something delicious with plenty of different satisfying textures but which also offers a wide selection of nutrients and benefits.<\/p>\n

\"\"14. \u00a0Salmon and Egg Pot<\/h3>\n

If you liked the sounds of the salmon option but don\u2019t want the unhealthy crackers, then you can create yourself a meal fit for Instagram very cheaply and easily that will pack a lot of nutrition into one sitting. Take an egg and either fry it or poach it.<\/p>\n

Then drop the egg into the bottom of a ramekin or a tub and add in some avocado (sliced into small chunks) and some salmon on top. These are all healthy saturated fats<\/a>, rich in protein and full of omega 3.<\/p>\n

\"\"15. \u00a0Omelette<\/h3>\n

Or why not just make an omelette<\/a>? Simply take an egg and mix it with a little milk and beat as though you were going to scramble.<\/p>\n

Now throw it into a pan but let it cook flat. You\u2019ll be left with a large sheet of egg that is creamy and delicious. You can also add additional meats, onion and more into it if you want to make it more interesting and even more nutritious.<\/p>\n

\"\"16. \u00a0Eggs Royale<\/h3>\n

Another egg option is to take a poached egg and to stick it on top of some salmon and an English muffin. Top with hollandaise sauce<\/a>.<\/p>\n

This is delicious and fairly healthy, although if you want to make it healthier still, you should replace the muffin with something less rapidly releasing such as rye bread. Likewise, you may wish to forego the hollandaise sauce. Instead, stick with lemon juice.<\/p>\n

\"\"17. \u00a0Scrambled Egg<\/h3>\n

Another easy meal is simply to scramble up some egg. You\u2019re adding nothing to make this more calorific than an egg would normally be and you\u2019re getting all of the great benefits: essential amino acids<\/a>, choline and good fats.<\/p>\n

It\u2019s tasty, easy and great for sustenance.<\/p>\n

\"\"18. \u00a0Poached Egg and Spinach<\/h3>\n

Poached eggs feel a lot healthier than frying them and this is easy enough to do. Simply take a pan of water a few centimeters deep and bring it to the boil.<\/p>\n

Now add in some apple cider vinegar, which is going to help to seal the egg in place. Crack a whole egg into the water and then when you\u2019re finished, rest it on a napkin or paper towel in order to soak up some of the moisture.<\/p>\n

The egg will be swirly and interesting to look at, while the yolk will be soft and runny inside still. Eat with spinach<\/a> for a great combination that will bring even more healthy benefits.<\/p>\n

\"\"19. \u00a0Boiled Eggs<\/h3>\n

Boiled eggs<\/a> are the simplest way to eat your eggs. Now if you\u2019re allowing yourself to eat carbohydrates, then you might wish to make yourself some soldiers and then dip them into the eggs to enjoy the yolk.<\/p>\n

Otherwise, just eating plain boiled eggs is a great way to enjoy them. A large egg on for six and a half minutes will be just the right consistency to be soft but edible on the move.<\/p>\n

Why not boil several at the start of the week and that way you can just grab them as you head out the door in the morning?<\/p>\n

\"\"20. \u00a0Blueberries and Yogurt<\/h3>\n

Blueberries and yogurt are the ultimate health mix! This is a refreshing and tasty start to the day that is really just as sweet as any dessert you might be accustomed to.<\/p>\n

At the same time though, you\u2019ll be getting some of the most potent antioxidant benefits possible from the blueberries<\/a>, while the yogurt will fuel the healthy \u2018good\u2019 cultures of bacteria in your stomach, resulting in better digestion, better nutrient absorption and even a better mood.<\/p>\n

Your stomach is often referred to as your \u2018second brain\u2019 which is because it is so responsible for many of your moods and metal states due to the various neurochemicals it produces.<\/p>\n

\"\"21. \u00a0Smoothie<\/h3>\n

One of the best things you can do to start your day is to have smoothie<\/a>. Smoothie is basically just a selection of the healthier things, all thrown into a blender and mixed up into a delicious drink.<\/p>\n

You can choose a healthy fat or yogurt to serve as your \u2018base\u2019 and give it that creamy consistency and then just add in the various fruits you want to give it nutritional value and a sweet taste. Think carefully about what will go well with what and don\u2019t consume too many due to the sugar content.<\/p>\n\r\n

<\/div>