The Buyt Desk
Breakfast is the first meal of the day. Having it healthy is paramount. However, when it comes to breakfast, we often get confused about what to eat.
Cornflakes, oats, break butter, bread jam, and plenty of processed foods complex the choice instead of making it easy. To render choices simple and healthy, we have prepared a breakfast food list after discussing it with experts. You can have them either daily or alternatively.
We have excluded processed foods from the list because they lack essential nutrients and fill the body with empty calories. On the other hand, fresh foods contain micro and macronutrients in a balanced proportion.
Eggs – Eggs are the best breakfast. It is the perfect amalgamation of protein, carbohydrates, fat, fiber, and other essential nutrients. It also contains antioxidants like lutein and zeaxanthin, both are excellent for eye health. Choline is a vital nutrient found in eggs and is healthy for the human brain and liver. If you take whole eggs in moderation, it never increases cholesterol levels, instead provides many health benefits.
Note: Never consume eggs with high-sugar foodstuff.
Greek Yogurt – Greek yogurt is the simple yogurt we prepare at home. It contains protein, good fat, and beneficial nutrients such as Vit B 12, ZINC, Potassium, calcium, etc. The bacteria found in yogurt (the lactobacillus) improves gut health. You can top the yogurt with berries and fruits to make it tastier and healthier. In addition, it also enriches yogurt with fiber and antioxidant content.
Coffee – Coffee is the second most consumable beverage in the world after water. The caffeine in coffee improves alertness, mood, and physical and mental performance. Coffee contains two significant antioxidants, chlorogenic acid, and diterpenes. These are anti-inflammatory and reduce the risk of many lifestyle-related diseases. Nevertheless, to extract all its benefits, and cut down side-effects, consume it in moderation.
Oat Meal – It is a classical breakfast item because of being high in nutrition. It contains a beneficial fiber called beta-glucan. It is a water-soluble fiber and offers multiple health benefits, one of the major benefits is that it gives the feeling of fullness for a long time. It promotes the release of a peptide called YY from the gut. The peptide helps to prevent over-eating. It also contains protein, minerals, and other micronutrients in an adequate amount. Oatmeal breakfast is excellent for those who want to lose weight.
Berries – Berries are also an excellent breakfast food as it contains numerous micronutrients essential for the body. There is a particular antioxidant present in berries called anthocyanin. It is a super-food for brain health and has anti-aging properties. It also reduces the risk of heart disease and a few types of cancer. Only berries cannot be breakfast food, so combine them with any mentioned breakfast foods.
Paneer – We all know the health benefits of paneer. It contains high protein with low calories. One serve of paneer contains approximately 25 grams of protein and 180 calories. It also gives the feeling of fullness for a long time and reduces hunger.
Whole Wheat Bread – Whole wheat bread is another healthy food item you should introduce in breakfast. You can make its toast and top it up with your choice of topping, such as peanut butter, egg, chicken slices, etc., and make it tastier and healthier. Whole wheat bread is high in protein, fiber, and complex carbohydrates. Additionally, it does not increase the blood sugar level.
Nuts – The next best breakfast food is nuts. Add nuts to your breakfast to enrich your body with magnesium, potassium, selenium, and heart-healthy monounsaturated fats. Nuts contain many antioxidants in adequate quantity, however, one must consume them in moderation.
Fruits – Your morning breakfast should never be deprived of fruits. You must include fruits in your diet as they are rich in antioxidants, fiber, minerals, vitamins, etc., and at the same time, they are low in calories content.
Green Tea – Green tea is a soothing drink and an alternative to tea to start the day. It improves alertness and mood and comes with zero calories. It also contains many antioxidants that have multiple health benefits.
Protein – Protein is the building block of our body, therefore you must take it in an adequate amount in the breakfast. If you think your breakfast does not have the right amount of protein, increase it by adding protein powder. You can use any protein powder for this purpose.
So, these are the twelve best foods which you can customize to get a breakfast of your choice.
