20 Top Foods to Have on Breakfast for Beautiful You

Article by Radha Vanga

Breakfast is undoubtedly the most important meal of the day. It provides energy for your day-to-day activities and influences what you eat for the rest of the day. Studies have revealed that regularly skipping breakfast can increase the risk of obesity by 50 percent. People who eat breakfast tend to eat less throughout the day, reducing the possibility of weight gain. In addition, eating breakfast boosts brainpower helps in weight management, and improves nutrient intake which provides you with the essential ingredients for healthy glowing skin and hair.

An ideal breakfast meal should have three components- one serving of whole grain, one serving of fruits, and one serving of dairy products. Read on further to know some of the healthiest breakfast options.

1. Cold cereal:

Cereals fill you up and provide ample energy to carry out all the day-to-day activities. Check the ingredients and nutritional content on the label before purchasing the cereal. It should contain at least 3 grams of fiber and less than 6 grams of sugar per serving. Pick cereals that are made of whole grains and fortified with iron, folic acid, and riboflavin. Top your cereals with skimmed milk and fresh fruits.

2. Cottage cheese:

Cottage cheese, commonly known as paneer, is high in protein and calcium, making it a perfect choice for breakfast. Puree it smooth and use it as a spread for toast and tortillas.

3. Eggs:

Eggs are one of the best options for a healthy breakfast. It keeps you full until lunchtime and supplies you with all the essential nutrients required by the body for proper functioning. It not only provides satiety but also helps to develop muscle mass.

4. Tea:

Tea is a great source of catechins, an antioxidant that prevents cell damage. Drinking 3 to 4 cups of green tea boosts the metabolism, helping you to lose weight. Tea also contains a compound called I Theanine, which activates the neurons of the brain, improving mental sharpness.

5. Oatmeal:

Oatmeal comes packed with beta-glucan, a type of soluble fiber that helps to lower cholesterol and regulate blood sugar levels. It also contains omega-3 fatty acids, potassium, and folate. Avoid flavored oats and opt for plain ones instead.

6. Peanut Butter:

Peanut butter is a good source of monounsaturated fat, which helps to lower bad cholesterol in the blood. It is also a good source of protein, which keeps you satiated for a longer time. However, you need to consume peanut butter in moderation. 1 to 2 teaspoons are enough for a day. Slather a teaspoon or two on your toast or pita for a healthy and filling breakfast.

7. Smoothies:

Smoothies are an excellent way to meet the recommended serving of fruits and vegetables in your diet. Whip a cup of strawberries and banana in a blender, add yogurt and crushed ice, and serve. You can also add ground flax seeds for a filling breakfast.

8. Whole-Grain Bread:

Carbohydrates are one of the most important components of breakfast. Whole grain bread is a healthier alternative to refined bread. It is a good source of fiber and many nutrients like iron, Vitamin A, B, and E. It is also known to reduce the risk of chronic diseases like heart diseases and Type 2 diabetes.

9. Yogurt:

Yogurt comes packed with filling protein and bone-building calcium, making it a great breakfast option. The high levels of protein in Greek yogurt help you to reduce weight and get into a lean shape. You can top plain yogurt with berries and fruits of your choice.

10. Raspberries:

Raspberries are packed with antioxidants, Vitamin C, and fiber while being extremely low in calories. It contains ellagitannin, an antioxidant that gives the raspberries their anti-cancer properties. It also combats neurological decline associated with aging. A cup of raspberries contains a whopping 8 grams of fiber. Add a cup of berries to your cereals, oatmeal, and yogurt.

11. Blueberries:

Blueberries are tiny superfruits, packed with high amounts of antioxidants. Blueberries are an amazing fruit for mental health. Regular consumption can help improve one’s memory and motor skills. It contains just 80 calories per cup, so you can eat as much as you want without worrying about weight gain.

12. Strawberries:

Strawberries are one of the richest sources of Vitamin C. One cup of strawberries provides the full recommended allowance of Vitamin C, along with folate and fiber. A study has also found that people who eat strawberries are less likely to experience heart attacks.

13. Grapefruit:

Grapefruit not only keeps you full for a longer time but also prevents weight gain. Eating a medium grapefruit before every meal can help you slim down faster. Grapefruit hydrates the body and keeps blood sugar levels stable. Pair it with eggs or yogurt for a well-balanced breakfast. It is also a good source of potassium and Vitamin C.

14. Bananas:

Banana is the best food to keep your mid-morning cravings at bay. A medium banana contains 5 grams of resistant starch that keeps you full for a longer time. Slice and add it to your cereal and oatmeal. Bananas also lower blood pressure naturally, making them a healthy choice for people suffering from hypertension.

15. Almond Butter:

Almond butter is an excellent alternative to regular butter and cheese. Almond butter contains less saturated fat than milk butter. It tastes amazing with whole grain bread and oats. You can also pair it with bananas or apples.

16. Flaxseed:

Flaxseed is an excellent source of omega-3 fatty acids. Two tablespoons contain more than 100% of the daily recommended value. It is also rich in lignan, an antioxidant that has been known to protect women from breast cancer. Do not eat whole flax seeds. Always grind it before eating for better assimilation by the body. Sprinkle ground flaxseeds in smoothies or cereals.

17. Orange Juice:

Freshly squeezed orange juice is a classic morning beverage. You can even purchase packaged orange juice, fortified with Vitamin D. Fortified orange juice is one of the few dietary sources of this sunshine vitamin. This helps to lower the risk of osteoporosis, depression, and cancer.

18. Cranberry juice:

Cranberry juice helps to limit bacterial growth, warding urinary tract infections. It also promotes cardiovascular health. The compounds in cranberries also reduce the possibility of ovarian cancers.

19. Wheat Germ:

2 tablespoons of wheat germ provide you with 15% of the daily Vitamin E requirement and 12% folate. You can incorporate wheat germ in your cereals, smoothies, and yogurt.

20. Vegetables:

Vegetables are packed with essential vitamins, minerals, and fiber, which will keep you full for a long time. It is very easy to include vegetables in your breakfast meals. Add your favorite vegetables to your omelet or oatmeal. Put slices of tomato, cucumber, and boiled potatoes on a slice of brown bread, and top it with cheese to make a filling sandwich. Here you can also check healthy vegetable juices that you can make at home.

Try these healthy breakfast options for effective weight management and healthy skin and hair.

So, which of those do you regularly have for breakfast? Do leave us your feedback below.

Radha Vanga, is a new blogger from India. She is a nutrition lover & Ayurveda practitioner. She started a new blog healthbeckon.com to share what she has learned with health-conscious people. Follow her @HelathBeckon

Image source- Shutterstock