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 to 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 here : –
|Tea (Per 1 cup/237 gm)|
|Omega 3 Fat||7.1 mg|
|Omega 6 Fat||2.4 mg|
|Coffee (100 gm)|
And you may know that the drinking tea is one of the most popular drink to reduce weight and fat. If you want to know more about Fat reducing tea, then read our Blog.
Have 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 the Nuts : –
|Hazel Nuts (100gm) rough est.||Peanuts (100gm) rough est.||Pecans (100gm) rough est.||Pistachios (100gm) rough est.|
|Fat||60 gm||Fat||60 gm||Fat||65 gm||Fat||40 gm|
|Protein||14 gm||Protein||14 gm||Protein||10 gm||Protein||21 gm|
|Carbohydrates||10 gm||Carbohydrates||14 gm||Carbohydrates||14 gm||Carbohydrates||24 gm|
|Fiber||2 gm||Fiber||10 gm||Fiber||9 gm||Fiber||10 gm|
|Vitamin E||8%||Vitamin E||21%||Vitamin E||2%||Vitamin E||3%|
|Cashews (100gm) rough est.||Walnuts (100gm) rough est.||Brazil Nuts (100gm) rough est.||Almonds (100gm) rough est.|
|Fat||40 gm||Fat||55 gm||Fat||32 gm||Fat||40 gm|
|Protein||17 gm||Protein||14 gm||Protein||21 gm||Protein||21 gm|
|Carbohydrates||30 gm||Carbohydrates||14 gm||Carbohydrates||21 gm||Carbohydrates||21 gm|
|Fiber||3 gm||Fiber||7 gm||Fiber||12 gm||Fiber||12 gm|
|Vitamin E||1%||Vitamin E||1%||Vitamin E||37%||Vitamin E||37%|
And there are huge number of ways to eat these nuts in your breakfast.
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 :-
|Saturated Fat||1.22 gm|
|Monounsaturated Fat||2.18 gm|
|Polyunsaturated Fat||2.54 gm|
|Omega 3 fat||0.11 gm|
|Omega 6 fat||2.42 gm|
|Pantethonic Acid||1.349 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
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.
|Protein||4 gm||2.5 gm|
|Carbohydrates||0 gm||0.5 gm|
|Fat||0.05 gm||4.5 gm|
|Saturated Fat||0 gm||1.6 gm|
|Cholesterol||0 gm||184 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.
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 it’s making process makes 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 it’s nutritious Value : –
So as you can see it 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.
|Greek Yogurt (150 GM)|
|Total fat||8 gm|
|Saturated Fat||5 gm|
|Vitamin A||200 IU|
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.