There are indeed a plethora of options when it comes to breakfast, almost all of them scoring very high on the taste factor. But you also need to consider the health quotient for morning breakfast, since it is the most vital meal of the day. If you eat healthy in the morning, you will get the requisite nutrients and energy that will keep your concentration high throughout the day. Moreover, eating healthy in the morning helps you in maintaining an optimum body weight.
What makes up a healthy breakfast?
Eating is a good thing but you must know how much to eat and what to eat. First, you must know what a healthy breakfast comprises of and what you need to prepare to obtain the right nutrition. For preparing a healthy breakfast, keep in mind the following:
- One of the most vital things you ought to know is that a sumptuous and healthy breakfast must not contain less or inadequate calories. In fact, breakfast needs to be richer and more filling than lunch or dinner.
- There should be minimal or no fat in the breakfast. So try to avoid as much of fat as possible in your daily breakfast, ensuring that you utilize substances such as dairy products to the minimum extent possible. If you eat less fat in the morning, it will keep you fresher and energetic throughout the day. Hence, be proactive in bringing down the amount of oily and fatty stuff from the breakfast.
- A healthy breakfast generates adequate energy to keep you charged all along. If you skip breakfast, it will decrease your energy level, and you will feel weak from inside. Moreover, skipping breakfast may lead you to gain weight. The food you take in must stimulate mental and physical energy.
- A breakfast is healthy if you do not need to eat anything before the lunch hours. If you feel hungry even after having breakfast, it indicates that the breakfast was not healthy.
Here are seven healthy breakfast options that is sure to perk up your morning schedule:
- Zapped Scrambled Eggs with Veggies: The microwave is the perfect means to make wonderful scrambled eggs. Just beat a pair of eggs, place in a container that is microwave safe and put in a single handful of the veggies you prefer. You may consider using spinach leaves with cherry tomatoes, and some cheese. Zap the mixture for a period of around half a minute, and cook it for an additional half minute till the eggs become solid. In case you want to eat afterwards, place a top on the container, or keep the mixture away within the fridge till you heat and consume it.
- Avocado Toast with Egg: This is a very simple recipe. For preparing this dish, you need 2 slices of lightly toasted whole-grain bread, having smashed avocado topping along with a sprinkling of pepper and salt to create a rich and flavorful base. To incorporate protein in a healthy dose to make a complete breakfast, top that with a pair of sunny-side-up eggs. The breakfast is ready at this stage but you may cook the yolks a little more to form a sandwich.
- Peanut Butter Banana Smoothie: Smoothies constitute a great breakfast option and are also perfect for any other time of the day. Mix 1 cup almond milk, 2 tablespoons peanut butter, a few ice cubes and 1 frozen banana. Once you keep this inside a tight-sealing container, you can take it wherever you want, be it the gym or a roadside walk. If you want to have this smoothie in the afternoon, prepare it the previous night and allow freezing. Once you remove it in the morning, it would get thawed and you can easily enjoy it. You may also add some extra amount of protein in vanilla or chocolate flavor.
- Lemon Poppy Seed Protein Squares: This breakfast is a version of the classic lemon-poppy seed muffin and scores high on the health factor. Oat flour rich in fiber and vanilla protein powder are paired for a filling, healthy base. Yogurt provides fat and moisture while apple sauce offers a very good substitute for sugar. Lemon zest and vanilla extract add to the freshness of the flavor. The best thing is that a single bar consists six grams of protein and 54 calories- which is considerably better than the muffins we usually eat.
- Frozen Nutty Banana: This is a very healthy snack for breakfast. Cut 1 ripe yet firm banana into two halves, take off the peel, and evenly spread 1 tablespoon almond butter over each half taking care not to touch the plate. Over the almond butter spread, stick your choicest toppings such as cinnamon, flax seeds, chia seeds or granola. Within each half’s cut end, put in a skewer or popsicle stick, and freeze for a minimum of 2 to 3 hours, until it is solid.
- Frittata with Mixed Greens and Ricotta: This is a delicious as well as healthy breakfast of low-calorie frittata constituting greens, healthy fats and proteins. Mustard greens, Swiss chard, leafy, dark greens like kale are about 30 calories per serving of this, making the dish one of the healthiest ever made. It comes with lots of vitamins K, C and A along with fiber. The fresh herbs included in this recipe provides great flavor along with optimum dosage of antioxidants.
The recipes I have discussed here consist of the appropriate nutrients that your body requires at the start of the day to keep going. Try out these healthy recipes and kick-start your day with ultimate enthusiasm!