What does a healthy breakfast look like?
Breakfast is an important and essential meal of the day. I have always made a point of taking time in the morning to eat something decent. Having a healthy breakfast is the best requirement for better performance in everyday life. Cereals, nuts, fruits, or vegetables bring new energy and optimally supply your body with vitamins and nutrients.
If you just can’t get anything right after getting up, we recommend a healthy breakfast to go. You can take a deliciously filled wholegrain sandwich or fruit salad with nuts with you and enjoy it later at work.
A rich and healthy breakfast provides essential nutrients and ensures greater performance and concentration. Below are what makes a healthy breakfast.
We love oats. They are one of the many healthy breakfast foods. Rather than resorting to sugary crunchy muesli, you have to use oatmeal. Super delicious combination: porridge or oatmeals with fresh fruits, nuts, superfoods such as flaxseed, cinnamon, açai, and yogurt.
Oatmeals contain fiber and vitamins. The small flakes provide you with sufficient energy to start the day, keep blood sugar levels constant, regulate digestion as well as support the skin’s health.
2. Lean curd
Lean curd is another healthy breakfast option. If you eat 200 grams of lean quark in the morning for breakfast, approximately 26 grams of pure protein is produced to strengthen your body.
Proteins formed by many amino acids supplies muscles and promote muscle formation. Lean curd gives you a lot of energy. It is low in calories and keeps you full for a long time because the body needs a lot of time to decompose the proteins.
If you have curd cheese with berries, nuts, and 1 tbsp honey or agave syrup, then your healthy breakfast is ready.
Small, but O-ho! Whether fried eggs, scrambled eggs or omelets, or whether it is hard-boiled: eggs can be prepared in many ways and have the right amount of protein. One egg has 13 grams of protein which constitute eggs as a healthy breakfast option. The protein content in egg yolk is greater than in egg white. Also, eggs incorporate fat-soluble vitamins like A, D, E, K, minerals (calcium, iron, potassium) and folic acid. Vitamin A is mostly essential: this maintains the eye elastic, the iris acclimates better to light as well as darkness and we can see better at night.
As we all know, lecithin and choline are the two unique ingredients in egg yolk. Metabolism and protein concentration are essential for the digestion of fats. Because of the extremely high value, eggs keep you full for a long time, and the blood sugar level stays constant.
Powerful and delicious nuts, such as almonds, cashews and walnuts provide you with a lot of energy for a kickstart in the morning thanks to its satisfying protein and unsaturated fatty acids. Particularly, walnuts are rich in omega-3 fatty acids.
Unsaturated fatty acids have a significant effect on your heart health and are anti-inflammatory. The advantage of eating nuts as a healthy breakfast food is that it reduces cholesterol and blood sugar levels.
You can treat nuts as a snack in your everyday life or spread them on bread as a nut spread.
5. Flax seeds
Dietary fiber boosters, local superfood, healthy all-rounders: Flax seeds are the miracle weapon of healthy breakfast foods and can be processed into muesli, yogurt bowls, or bread in a crushed, soaked, or swollen form.
They are abundant in satiating fiber, a third of the linseed consists of them. So, they are incredibly digestive and keep you full for a long time.
Besides, flax seeds are the best plant source for omega-3, which is essential for performance. Recommendation: 30 grams daily which mean approximately 2 tablespoons of flax seeds in a day.
The healthy breakfast becomes fresh, fruity, and sweet when delicious fruit is consumed. It has comparatively low-calorie content and is exceptionally rich in vitamins and minerals like vitamin C, potassium and satiating fiber. This ensures less susceptibility to infection and a healthy intestine.
If you like banana, for example, in combination with oatmeal or a smoothie, you prevent hunger from coming back in the morning. How does it work? The ripe fruit contains 20 percent carbohydrates that make you feel full. Additionally, dietary fiber, magnesium and potassium are crucial for energy production as well as muscle and nerve function. The fiber ensures that the carbohydrates only go into the bloodstream gradually, and thus the insulin does not increase too quickly.
In the summertime, the sweet berry time should be savored: Healthy breakfast smoothies from colorful minis such as blueberries, strawberries, blackberries, and raspberries are rich in cell-protecting antioxidants. These guard against premature skin aging and have a positive effect on heart health.
These healthy breakfast smoothies comprise lots of fiber and low-calorie content. Especially in berries are rich in antioxidants that are good for your health.
7. Greek yogurt
Greek yogurt is super creamy and nutritious, making it the perfect choice for healthy breakfast food. Thanks to the unique manufacturing process, Greek yogurt is low in carbohydrates and high in protein than normal yogurt and is therefore particularly common with athletes.
The yogurt, however, contains almost 10 percent fat.
A protein-rich diet can reduce the feeling of hunger, keep you full for a long time and thus help you lose weight.
Besides, carbohydrate or fat protein has a greater thermal effect and generally improves metabolism after consumption.
8. Cottage cheese
This protein aspect is simply part of the vast selection of healthy breakfast options: cottage cheese! In addition to its high protein content, it scores with low fat, which makes the granular cream cheese a light and energetic morning meal.
Protein boosts the metabolism, prevents cravings and saturates for a long time.
If you like it warm and nourishing in the morning, prepare porridge. The “muesli” produced from oatmeal and milk is exceptionally rich in antioxidants and digestive and satiating fiber, which maintain blood sugar levels constant after eating and provide long-lasting energy.
The beta-glucan contained in the oatmeal can also help lower cholesterol (Source). Porridge, as a healthy breakfast food is high in fiber, most especially beta-glucan, which can lower cholesterol and increase satiety. Oats are also appropriate for gluten intolerant and celiac patients.
10. Whole grain bread
If you can choose between wheat and wholemeal bread, you must select the whole grain variant. It slowly increases blood sugar and therefore keeps you full for longer. Even better, grab bread with lots of seeds and nuts.