Top 10 best breakfast foods: what to eat in the morning
To replenish reserves depleted overnight, nutritious and healthy foods are needed. From these, the body receives the right amount of calories and nutrients for saturation.
A proper breakfast gives energy and strength, reduces morning hunger, and starts metabolic processes. A meal high in protein and fat with carbohydrates will also lower your risk of overeating throughout the day. Here are 10 of the healthiest morning foods to eat for your breakfast.
Top 10 best breakfast foods
The main rule of a healthy breakfast is nutrient balance. There should be light protein in the morning diet. Slow carbs with the right fats will give you energy and strength. We must also not forget about fiber, minerals and vitamins to support the body in a healthy state. A list of healthy foods to eat in the morning can help improve your diet.
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1. Long-boiled oat flakes
Why is it useful for breakfast: A source of fiber and slow carbohydrates. At the same time, an energy charge is provided for the whole day, all substances of the composition are fully assimilated. The digestion of porridge goes without heaviness in the stomach.
What is the use of the product: Regulation of blood sugar and cholesterol, improving digestion processes, supporting the metabolism of carbohydrates and fats. It has a positive effect on immunity, bones, hormones, heart, blood vessels.
What can be combined with: Fruits, berries, dried fruits, nuts, honey. Porridge is cooked in water or milk (milk increases the glycemic index). You can add spices (cinnamon, nutmeg).
KBZHU per 100 g: Proteins – 12 g, fats – 6 g, carbohydrates – 62 g. Caloric content – 350 kcal.
Why is it useful for breakfast: Formation of long-term satiety, adding energy, satisfying hunger. Buckwheat contains a lot of proteins, fiber and complex carbohydrates. Due to its low calorie content and high nutritional value, it is one of the best breakfast foods for weight loss and proper nutrition.
What is the use of the product: Regulation of blood sugar levels, strengthening the heart with blood vessels, removing toxic substances and stimulating metabolism. The effect on the digestive tract, muscle mass, and immunity also makes cereals useful.
What can be combined with: Kefir, milk, butter. You can add fish, eggs, chicken to cover the protein. Vegetables, mushrooms, herbs will do.
KBZHU per 100 g: Proteins – 12.6 g, fats – 3.3 g, carbohydrates – 62.1 g. Caloric content – 313 kcal.
3. Whole grain bread
Why is it useful for breakfast: An excellent substitute for white flour products. The composition is rich in dietary fiber and complex carbohydrates. They saturate for a long time, and also cleanse the intestines from toxins, restore microflora. Proteins, vitamins B and E, magnesium, potassium, iron and calcium supplement the set of substances.
What is the use of the product: Reducing blood sugar with cholesterol, strengthening vascular walls, suppressing inflammatory processes, accelerating metabolic functions. Bread is good for vision, immunity, central nervous system, and digestion.
What can be combined with: Butter, cheese, avocado, vegetables and herbs, nut spreads. You can eat for breakfast with fish or chicken in the form of sandwiches.
KBZHU per 100 g: Proteins – 8.9 g, fats – 3.6 g, carbohydrates – 38.8 g. Caloric content – 230 kcal.
4. Chicken eggs
Why is it useful for breakfast: Supply of complete proteins, healthy fats with a complex of vitamins and minerals. Eggs are highly nutritious and quickly relieve hunger. The complex of fatty acids affects the metabolism, improves the activity of the central nervous system. The most popular breakfast product.
What is the use of the product: Normalize triglyceride levels, nourish muscle tissue with protein, support liver function, and aid in weight loss. The benefits of eggs are also noted for vision, skin, heart with blood vessels.
What can be combined with: Vegetables, herbs, mushrooms, avocados, seeds and vegetable oils, sour cream. Can be in the form of an omelet, scrambled eggs or poached eggs.
KBZHU per 100 g: Proteins – 12.7 g, fats – 10.9 g, carbohydrates – 0.7 g. Caloric content – 157 kcal.
Why is it useful for breakfast: A complex of fiber and healthy fats. Avocado will saturate for a long time, protect against overeating at lunch or dinner. The product is especially actively recommended for breakfast when losing weight, since it contains few carbohydrates and healthy unsaturated fats. Moreover, the composition is also rich in vitamins C, K, E, B5 and B6, potassium, zinc.
What is the use of the product: Improving the health of the heart muscle, maintaining bone density, strengthening immunity, improving the functions of the gastrointestinal tract. You need an avocado for vision, skin and hair, nervous system, hormonal levels.
What can be combined with: Cereal bread, curd cheese, greens with vegetables, couscous, bulgur or rice. Shrimps, red fish, eggs are perfect.
KBZHU per 100 g: Proteins – 2 g, fats – 20 g, carbohydrates – 6 g. Calorie content – 212 kcal.
6. Natural yogurt
Why is it useful for breakfast: Starting metabolic processes, normalizing the assimilation of nutrients from food, saturating the body with protein. In the morning, the product improves mood, stabilizes the nervous system. It will relieve yogurt from the desire to snack during the day, enrich it with vitamin D, calcium and potassium.
What is the use of the product: Restoring the balance of intestinal microflora. For this, yogurt contains probiotics. The walls of the vessels are strengthened, the density indicators in the bones increase, and immune functions are enhanced.
What can be combined with: Berries, fruits, vegetables, herbs, nuts, honey, spices. In the morning, you can eat yogurt for breakfast in the form of pancakes, pancakes, chia pudding.
KBZHU per 100 g: Proteins – 4.6 g, fats – 3.3 g, carbohydrates – 6.4 g. Caloric content – 71 kcal.
7. Peanut butter
Why is it useful for breakfast: High nutritional value, a lot of proteins and a useful group of fats, long-term satiety, satisfying morning hunger. Gives pasta in the breakfast diet also fiber, which supports the digestive tract.
What is the use of the product: Alignment of the lipid profile, lowering blood sugar, supporting the functions of the liver with the gallbladder, strengthening bones. Peanut butter is good for the heart, blood vessels, immunity, central nervous system, hormone levels.
What can be combined with: Porridge, fruits, berries, dried fruits, bread. Smoothies are made from pasta, salad dressings, PP-candies or cookies, casseroles.
KBZHU per 100 g: Proteins – 28 g, fats – 53 g, carbohydrates – 11 g. Calorie content – 640 kcal.
Why is it useful for breakfast: Uplifting mood in the morning and a boost of vivacity for a later time, providing fiber with carbohydrates. The fruit will improve the absorption of other foods and create a long-lasting feeling of satiety. Bananas can be eaten in the morning only in conjunction with a full meal, and not separately.
What is the use of the product: Improvement of the heart muscle, support of gastrointestinal tract functions, regulation of blood glucose, normalization of brain activity. It is useful to use the fruit for the kidneys, muscles, blood vessels, skin and hair.
What can be combined with: Dried fruits, berries, fruits, honey, chocolate, nuts. For bananas, cereals, cream, sour cream or yogurt, chocolate, coffee are suitable.
KBZHU per 100 g: Proteins – 1.5 g, fats – 0.2 g, carbohydrates – 21.8 g. Calorie content – 95 kcal.
9. Blueberries (or any other berry)
Why is it useful for breakfast: Low calorie content, a lot of dietary fiber, little natural sugars, a surge of vivacity and strength, mood lift. Any variety of berries is ahead of fruits in terms of the amount of vitamins and minerals. The cravings for sweets are reduced, and a hint of freshness is added to morning meals.
What is the use of the product: Decrease in pressure indicators, decrease in blood cholesterol and glucose, high activity of antioxidants. The berry also affects immunity, the level of hemoglobin, vision, cell renewal, and the work of the gastrointestinal tract.
What can be combined with: Porridge, yogurt, kefir, fermented baked milk, fruits, berries. Smoothies are made from berries, added to baked goods, puddings, muesli and desserts.
KBZHU per 100 g: Proteins – 1.1 g, fats – 0.4 g, carbohydrates – 7.6 g. Calories – 44 kcal.
10. Chia seeds
Why is it useful for breakfast: Increase stamina and energy, eliminate fatigue and regulate appetite. The seeds contain a lot of fiber, protein, fatty acids, minerals and vitamins. This product occupies a special place in the breakfast for weight loss, as it creates saturation.
What is the use of the product: Strengthening the immune system, regulating the lipid profile and sugar, normalizing digestion, protecting blood vessels. Positive dynamics is noted for the liver, muscles, bones and central nervous system, skin, hair, nails.
What can be combined with: Berries, fruits and dried fruits, nuts, yoghurts, milk, kefir, other dairy drinks. Add to smoothies, puddings, cereals.
KBZHU per 100 g: Proteins – 16.5 g, fats – 30.7 g, carbohydrates – 42.1 g. Caloric content – 512 kcal.
How to distribute food by meal:
- For breakfast, it is better to eat balanced meals in terms of nutrients. Food groups for the morning: cereals, bread, eggs, dairy products, vegetables, herbs, fruits, berries. From more fatty foods, you can add nuts, seeds, oils.
- Fast versus slow carbohydrates, for example, are best consumed in the morning.
- For lunch, the diet is almost the same, only meat, fish or offal is added.
- For dinner, it is better to use lean protein (cottage cheese, eggs, seafood, chicken and turkey), vegetables, herbs.
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