The Importance Of Breakfast For Health and Weight Control And 6 Healthy Breakfast Meals
These days, most people have surely heard that breakfast is the most important meal of the day. Nevertheless, this doesn’t stop an incredible number of individuals from all over the world from skipping this meal or choosing to only have coffee. The reality is that breakfast is really the most significant meal of the day, and you’ll have a far more healthy diet if you include breakfast in your life.
Breakfast is appropriately named: break-fast. People do not eat while they sleep and so for as much as 8 hours the body has not food and even longer when for those who haven’t anything since their dinner meal the night before.
Consequently, breakfast is the first time a person will eat anything for a long period of time. A number of nutrients, such as proteins, can’t be stored in the body and so they need to be replenished.
Breakfast is similar to the match that lights the fire. It happens to be an essential source of energy that allows the body to function properly throughout the day, and this includes, both an increase in physical and mental capabilities.
Studies have shown that those who eat breakfast weigh less than those who don’t. Many who don’t eat it, wind up starving at lunch and overeating. Overeating leads to obesity, which includes a whole host of problems, including cardiovascular disease, diabetes and others.
Healthy foods, such as whole grain toast and bagels, eggs, bran cereals and fruit will also be a useful source of vitamins and minerals one needs to provide energy for the rest of the day.
Usually when these are not obtained first thing in the morning, it will be difficult to compensate for them throughout the day. Keep in mind that without the appropriate levels of nutrients, the body will certainly not function properly.
By consuming a healthy breakfast, it can also result in choosing healthier foods throughout the rest of the day, so you consistently obtain the proper nutrition that your body needs.
Setting aside 15 minutes in the morning to enjoy breakfast time can really make a great different in your diet. The best case scenario is that your breakfast will incorporate foods from at least three different food groups.
For instance, you might have a whole grain English Muffin, smeared with skim cream cheese (dairy) group or peanut butter (protein food group) and an orange or orange juice (fruit group). Add a glass of milk, and now you have included the dairy group.
Breakfast doesn’t need to be complicated, even grabbing a fresh bagel or a nutrition bar and a fruit is fine and better than skipping the meal completely.
6 Healthy Breakfast Ideas
1. Egg White Omelet
Egg white omelets are healthy options for heart health and weight management.
Each yolk in a large egg has 4.5 grams of fat and 1.6 grams of saturated fat, they also have cholesterol, as opposed to egg whites which do not. So if fat intake and cholesterol are a concern, egg white omelets eliminate a lot of fat.
But, the yolk does have essential fatty acids and according to the American Heart Association healthy adults can safely eat one whole egg per day. It really depends on the goals of your diet whether you would include the yolk or not.
Egg whites have only 17 calories and no fat. They also contain most of the egg’s protein, about 4 grams of protein in 1 large egg and other essential nutrients.
Egg white omelets can be made with various proteins, like lean turkey slices, ham, turkey sausage or even turkey bacon. You can also add cheese and a wide variety of vegetables, such as, tomatoes, onions, peppers, mushrooms and even fresh garlic. The possibilities are endless in making these delicious and hearty breakfast meals that are full of protein to provide a lot of energy for the day ahead.
Egg white omelet goes great with 2 slices of whole grain toast!
2. Oatmeal
Oatmeal makes a wonderful breakfast, as oats are whole grains that offer a high fiber and protein filled start to your day. Add some fresh fruit for some sweetness and delight.
3. Buckwheat Pancakes
How about some delicious buckwheat pancakes?
Buckwheat is a whole grain that is much healthier than white flour, and is also much less fattening and loaded with nutrients. Since it is low in carbs it has much less impact on blood sugars so it won’t cause to those spikes that cause you to crash and burn half way through a busy day.
One 4” buckwheat pancake has 37 calories, 1.34 grams of fat, 5.1 grams of carbs and 1.42 grams of protein.
Skip the high sugar syrup and top with fresh fruit, fat free Cool Whip or sugar free ice cream toppings that come in many different flavors.
4. Bagel and Fruit
Another healthy breakfast idea is a whole grain bagel smeared with cream cheese and served with fresh fruit.
5. Protein Smoothie
Having a fresh fruit smoothie with protein powder is another healthy start to your day and a quick and easy breakfast made with the push of a button on a blender. Use fresh fruit or fresh juice without added sugar for the best energy boost.
6. Whole Grain Cereal
Another wonderful start to your day can begin with a whole grain cereal and skim milk. Grape Nuts is one of the best healthy cereals that is high in protein ——– and fiber.
These nutrients give you long lasting energy and because this breakfast is so filling you are less likely to over eat throughout the day.
Other healthy cereals include: Cheerios, Rolled Oats and Wheat Chex.
Add fresh berries, such as, strawberries, blackberries or raspberries to cereals for added sweetness, vitamins and anti-oxidants and skip the refined sugar.