Best Nutritional Food Ideas for Healthy Breakfast

Best Nutritional Food Ideas for Healthy Breakfast

After waking up from my bed, I feel Hungry and sometimes very much hungry. So I need to eat just after brushing my teeth. And I used to eat whatever is available to me. It is quite common among most of the people on Earth. You know, busy life, busy schedule….Blah…Blah…Blah.

It is well known fact that after fasting for long hours, we need food. Because our body needs energy, and those energy only comes from the foods we eat. So after 7-9 hours (for some people it is 5-6 hours) of sleep, we need food. Although during sleep, not much calories are spent. But you are eating after the whole sleeping time.

Breaking The Fast - Breakfast

Breakfast means ‘Breaking the Fast’. Because after the whole night, your stomach is empty. And the empty stomach needs food. So we desperately eat whatever is available. We don’t think much about the menu like what should be there on our plate. But the main question is “Does it really Matter?”

It is the first food of the day to us. isn’t it? So we need to eat wisely, not desperately. Because it will provide the required calories for our Brain and Body. It will help us to cope up with the world till the mid-morning or the Lunch (Varies). So there should be good amount of Nutrition in those Breakfast Menu.

We just made some Online research and found the below mention foods can be the best choices for our Plate, in Breakfast. These food items are not only just healthy, but got all kinds of nutritious ingredients which makes them the first choice for your menu plate, in the morning.It

Start with Fruits

Fruits can add much expected delicacy in your breakfast. And they are one of the healthiest options. They contains all kinds of nutrition like protein, vitamin, minerals, fiber etc. Eating Fruits can help you to fight with many health conditions like Blood Pressure, Heart Diseases and some cancers. They can energize and refresh you.

Add Some Vegetables

Adding vegetables in your morning food can be an added advantage. They are very good source of Vitamins and Minerals which can make you very healthy and fit. You can choose any kind of vegetables that will be easy to cook in the morning. One of the best option to eat veggies is to make green smoothies. The nutrients will be ready to absorb in your blood. Taking smoothie in the morning will improve your digestion and boost immune systems. Veggies are rich with anti-oxidants which can reduce the sign of aging and make your skin glow.

Different Kinds of Shakes

This is one of the best delicious drink of today. If you so hard workouts or exercises in the morning then Milkshake or chocolate shake can play an important part to boost you. During workouts you loose too much energy. This kind of shakes can replenish that deficit of your body.

Coffee and Tea

Almost everyone in this world starts their day with one of these two beverages. That is why it is one of the most popular drinks on Earth. Both Coffee and Tea contains Caffeine which can refresh our mood, make us ready to face the obstacles of the day. Caffeine and anti-oxidants in these two can also help us to boost our metabolism. You can check their nutrition values, below.

Nutritional Values - Tea

Tea (Per 1 cup/237 gm)Quantity
Carbohydrates0.7 g
Omega 3 Fat7.1 mg
Omega 6 Fat2.4 mg
Folate11.9 mcg
Magnesium7.1 mg
Phosphorous2.4 mg
Potassium87.7 mg
Sodium7.1 mg
manganese0.5 mg
Caffeine47.4 mg
Theobromine4.7 mg
Cashews (100gm) rough est. Walnuts (100gm) rough est. Brazil Nuts (100gm) rough est. Almonds (100gm) rough est.
Calories553 Calories650 Calories628 Calories575
Fat40 gm Fat55 gm Fat32 gm Fat40 gm
Protein17 gm Protein14 gm Protein21 gm Protein21 gm
Carbohydrates30 gm Carbohydrates14 gm Carbohydrates21 gm Carbohydrates21 gm
Fiber3 gm Fiber7 gm Fiber12 gm Fiber12 gm
Vitamin E1% Vitamin E1% Vitamin E37% Vitamin E37%
Magnesium11% Magnesium11% Magnesium20% Magnesium19%

Nutritional Values - Coffee

Coffee (100 gm)Quantity
Caffeine40 mg
Potassium49 mg
Magnesium4 mg
manganese0.02 mg
Riboflavin0.005 mg
Niacin0.35 mg

How about some Nuts

Nuts are very healthy for us and there are so much varieties available. There are Cashews, Walnuts, Brazil Nuts, Almonds, Hazelnuts, Pine Nuts, Pecans, Pistachios etc. Eating the nuts considered unhealthy in the past. But thanks to the research made by different organizations. Now it has been proved to be an excellent source for healthy nutrients. Let’s check the Food Value of different kind of Nuts, below.

Nutritional Values of 8 Different Kinds of Nuts

Hazel Nuts (100gm) rough est. Peanuts (100gm) rough est. Pecans (100gm) rough est. Pistachios (100gm) rough est.
Calories650 Calories628 Calories689 Calories557
Fat60 gm Fat60 gm Fat65 gm Fat40 gm
Protein14 gm Protein14 gm Protein10 gm Protein21 gm
Carbohydrates10 gm Carbohydrates14 gm Carbohydrates14 gm Carbohydrates24 gm
Fiber2 gm Fiber10 gm Fiber9 gm Fiber10 gm
Vitamin E8% Vitamin E21% Vitamin E2% Vitamin E3%
Magnesium26% Magnesium11% Magnesium8% Magnesium8%
Cashews (100gm) rough est. Walnuts (100gm) rough est. Brazil Nuts (100gm) rough est. Almonds (100gm) rough est.
Calories553 Calories650 Calories628 Calories575
Fat40 gm Fat55 gm Fat32 gm Fat40 gm
Protein17 gm Protein14 gm Protein21 gm Protein21 gm
Carbohydrates30 gm Carbohydrates14 gm Carbohydrates21 gm Carbohydrates21 gm
Fiber3 gm Fiber7 gm Fiber12 gm Fiber12 gm
Vitamin E1% Vitamin E1% Vitamin E37% Vitamin E37%
Magnesium11% Magnesium11% Magnesium20% Magnesium19%

Make Breakfast with Oats

Oats are great source of Nutrition. It is said that the Oats are the finest cereal in the World. It is an excellent source of Carbohydrates, dietary fiber, Vitamins, Minerals and are Gluten Free. Not only that, you can see that there are enough amount of anti-oxidants presents in the Oats which are good for metabolism, blood pressure and heart. Just check the Food value of the Oats, below.

Oats Nutritional Value

Oats (100gm)
Protein17 gm
Carbohydrates66.3 gm
Fiber11 gm
Fat6.9 gm
Saturated Fat1.22 gm
Monounsaturated Fat2.18 gm
Polyunsaturated Fat2.54 gm
Omega 3 fat0.11 gm
Omega 6 fat2.42 gm
Sodium2 mg
Iron4.72 mg
Magnesium177 mg
Calcium54 mg
Copper0.626 mg
Manganese177 mg
Phosphorous523 mg
Zinc3.97 mg
Folate56 mcg
Niacin0.961 mg
Pantethonic Acid1.349 mg
Thiamin0.763 mg
Vitamin B6.119 mg

So you can see the Oats are extremely healthy. Although it takes lots of time to make, but there are lots of easy ways to cook this.

Eggs are the Best food in the World

We can hardly find anyone who does not love to eat eggs. It is one of the best available nutritious food available in this Planet. You can easily consume this delicious food item to attain excellent health and fitness. From Rich to Poor, it can be found in everyone's plate. And it is cheap too. So if you are considering something less costly to eat at your Breakfast, Eggs should be the number 1 choice. But at first check it nutritious value.

Eggs Nutritional Value

Protein4 gm2.5 gm
Carbohydrates0 gm0.5 gm
Fat0.05 gm4.5 gm
Saturated Fat0 gm1.6 gm
Cholesterol0 gm184 mg

Overall Nutrition facts

  • Vitamin A : Makes Your Skin and Eyes healthy.

  • Vitamin D : Good for Bones and Teeth.

  • Vitamin E : Very good anti-oxidants for good health.

  • Vitamin B12 : Helps to keep your heart safe.

  • Protein : Necessary for healthy muscle and other body tissues like organs, skin and hair.

  • Selenium : Can act as anti-oxidant.

  • Choline : Play an important part for Brain growth.

  • Omega 3 : Healthy Fat; Very essential for healthy heart.

  • Iron : Important for healthy Blood.

  • Calcium : Protect our bones and teeth.

  • Magnesium : helps bone health.

  • Potassium : regularize activities for heart and muscles, fluid balance in the body.

  • Phosphorous : good for bones too.

  • Sodium

  • Zinc

  • copper

  • Manganese

  • Thiamin

  • Riboflavin

  • B6


If you consume eggs at your breakfast, it ll feel you full. That will cause you not to take excessive food in your next meal. And it is so easy to cook like making and Omelet or Boiled. So Eggs should be the first choice to eat in the morning.

Yogurts, Preferred Greek Yogurts

It is not just a Dairy product. But the making process of the Yogurts produce it more richer with carbohydrates and a little sour in taste. It has less sugar which is ideal to eat in your breakfast. Let's check the nutritional values of the Greek Yogurt.

Greek Yogurt Nutritional Value

Greek Yogurt (150 GM)
Protein11 gm
Carbohydrates5 gm
Sugar5 gm
Total fat8 gm
Saturated Fat5 gm
Vitamin A200 IU
Calcium100 mg
Sodium70 mg
Cholesterol20 mg

So as you can see the Greek Yogurt has good amount of protein which is good for your muscles, cells and other tissues. The Saturated fat present in it can be an added advantage for your daily food intake. Calcium are good to increase Bone density and healthy teeth. Not only that, it has gut friendly probiotics which can have a very good effects for your total immune systems. You can make quick desserts, toppings, salad with it and enjoy.

These are just some of the examples and you can use them to make your breakfast tasty and healthy. Most of the people prefer these kind of foods in the morning and they are also getting benefits.

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