When you wake up in the morning, you desire to serve a tasty and healthy breakfast? An old adage says to eat breakfast like a king and dinner like a begging. The truth is that most people do not eat a proper breakfast and in any case a sumptuous breakfast.
Morning meal should provide energy for the whole day. A breakfast should include whole grains, foods high in calcium, protein and fruits rich in vitamins and minerals.
Because it is considered the most important meal of the day, breakfast should include: - A serving of whole grains, which provide body carbohydrates - A serving of foods containing calcium - A healthy serving of fruits rich in minerals and vitamins. - A serving of protein, such as meat or eggs - recommended but not required
When you think of breakfast, would come to mind only a few choices, often quite boring, but breakfast should not be a bored meal.
Here are 5 reasons why you need to serve a healthy breakfast:
- Breakfast help stimulate and speed up metabolism and burn calories therefore encourages rather than storing them
- Breakfast increases nutrient intake, while the amount of fiber, vitamins and minerals, especially calcium, iron and magnesium in the body is higher
- Breakfast help prevent hunger and thus be consumed fewer calories and unhealthy foods during the day
- Breakfast improves memory and concentration levels. Also, the mood will be improved for those who enjoy this meal of the day, compared to those who do not serve breakfast
- Breakfast helps maintain weight, increasing your chances of maintaining a healthy number of pounds.
25 simple ideas for breakfast
The most important is to eat breakfast every day, without exception. This action may be crucial to the health of a person, but a donut or a muffin have no beneficial effects if they are served for breakfast.
The solution is to choose revitalizing foods that will increase energy levels and will provide a good general condition. It is therefore important to focus on the following tips.
1. Be consequent in relation to the portions served every day.
For most people, a perfect breakfast has three components: one serving of whole grains, a dairy and a fruit. Together, they add up to about 300 calories. A large serving of protein (meat or an egg, for example) is required as long as it isn’t rich in fat or calories. Here are some combinations based on this formula:
- A big bowl of multigrain whole then add some strawberries or other fruits rich in antioxidants, on which will add milk with a low fat content - A bar of oatmeal, an apple and a glass of cold milk, skimmed - A cup of low-fat yogurt mixed with fresh blueberries and a slice of whole wheat toast and a fruit - A small whole wheat bagel over which you can add fat cream cheese and jam, a peach and a cup of yogurt with low fat counts - An omelet accompanied by a slice of wheat bread, fresh fruit salad and a cup of skim milk - A low-fat muffin, a slice of melon and a cup of coffee with skim milk.
2. Serve a bowl of sweetened brown rice.
Consider breakfast cereals. Brown rice gives lots of energy to your body and provides extra vitamin B. It is also an important source of dietary fiber.
Cook the rice the night before and the morning add a tablespoon of honey, a handful of raisins, an apple cut in pieces and some cinnamon for flavor. If you do not like rice, try barley, rye, wheat, red, oats, buckwheat, quinoa or millet.
3. Drink a cup of fruit foam.
Simply add the blender a few strawberries, bananas and then a scoop of protein powder and a cup of crushed ice. This is a breakfast full of antioxidants that prevent aging body and fight free radicals. You can add a cup of plain yogurt and you will increase the required bone calcium intake.
4. Use organic eggs.
Organic eggs are more expensive than usual but they have a significant content of omega-3 fatty acids, recommended for improving mental health (reduces risk of depression) and heart health (lower risk of atherosclerosis and atrial fibrillation).
5. Add flaxseed for breakfast.
Sprinkle a tablespoon of flaxseed over whole grains, yogurt, fruit mousse or eggs. Along with fish and organic eggs, flaxseeds are some of the best sources of omega-3 fatty acids.
6. Choose rye bread that will help actively combat cholesterol.
7. Lunch for breakfast.
Instead of butter or cream cheese, you can eat a slice of toast on which add 3 tablespoons of tone in which you built some mayonnaise with low fat content. Tuna is a great source of omega-3 fatty acids and a great energy provided by protein. For the same healthy impulses, you can consume some salmon.
8. Another alternative would be a burrito or a sandwich with whole wheat bread with some grated low-fat cheddar cheese and broil. While cooking, you can eat an orange that contains vitamin C. After the breakfast you will earn vitamin C, antioxidants, calcium, fiber and hunger will disappear within hours due to protein consumed.
9. Prepare yourself a granola.
To make granola, you need two cups of oatmeal with dried fruit, a cup of seeds and a little brown sugar. Leave the mixture to brown 3-5 minutes in a hot oven and before you eat it, store it in an airtight container.
10. Eat whole multigrain.
Your daily breakfast should include multigrain whole (if it commercially, preferably would be to choose a type that contains as little sugar) that will provide 25-30 grams of fiber.
Studies have shown that people who consistently start their day with a bowl of cereal have a higher level of fiber and calcium but less fat than those who eat other breakfast foods (approximately 10%).
11. Eat half a grapefruit twice a week.
Grapefruit is a fruit loaded with folic acid, which reduces the risk of stroke. You must be careful if you use drugs constantly because grapefruit can interact with some medications. Talk to your doctor about any interaction between grapefruit and medicines you use.
12. Enjoy a cup of green tea for breakfast.
In addition to cardiovascular benefits, green tea can help speed up the process of burning calories and help weight loss.
13. Mix your cereals with soy milk that is rich in strong phytoestrogens that have many positive effects on heart protection, but also for bone strength. It is important that soy milk be fortified with calcium.
14. Breakfast does not have to be boring.
Breakfast may contain sliced fruit, yogurt, whole grains, whole grain pancakes or bread. All these can be combined and can mix with your own toppings (recommended as they do not contain large amounts of fat).
15. Add a vitamin.
Take any kind of supplement at breakfast. Their consumption with food will reduce the possibility of suffering from stomach problems and improve mineral absorption.
16. Spread peanut butter on apple slices. Protein and fat in peanut butter provides the energy for the whole day, while apples contain fiber and quercetin that protect the body from some forms of cancer and heart disease.
17. Serve a sandwich for breakfast.
Cover a whole wheat bagel with low-fat melted cheese (mozzarella is a good choice), a sliced tomato and a hard-boiled egg.
18. Crush some cereal in a bag, add a peeled banana and put it in crushed cereal. You got the breakfast that contains a healthy dose of potassium beneficial in preventing strokes.
19. Buy vegan products. Soy sausages contain no saturated fat as meat version.
20. Another idea for the breakfast menu is to mix 1/2 cup peanut butter, 1/4 cup dry skim milk, 3 cups crushed cereal and 2 tablespoons of honey. Mix well, pour one tablespoon of composition in plastic wrap and refrigerate. After a few hours they can be eaten with a cup of skim milk.
21. Sprinkle 1/2 cup of blueberries over cereal for breakfast.
The research confirmed that the red berries are rich in antioxidants that can slow brain aging and protects memory. You do not want to mix berries with cereal? Mix ripe blueberries with oatmeal or add them to the dough for pancakes or waffles.
22. Drink three cups of unsweetened orange juice every morning.
Vitamin C not only boosts immunity but also improves cholesterol levels. One study found that in people who drink three glasses of orange juice every day for four weeks, cholesterol levels decreases by 21%. If three glasses is too much for you, drink at least two. In order to get the best effect, drink orange juice fortified with calcium.
23. Eat a bowl of strawberries three times a week.
Rich in vitamin C, these fruits provide many health benefits, some of which are related to eye health. A large study found that people who used vitamin C supplements had presented a 75% lower risk of to manifest cataract than those who have not done so. In addition, strawberries contain antioxidants, are low in calories and have a low glycemic index (as recommended to maintain balanced blood sugar levels).
24. Eat kiwi fruit for breakfast.
By eating a kiwi fruit for breakfast, you lower the risk of premature death by 30% according to a British study that found that each gram of vitamin C taken daily reduces the risk by up to 10%. Want an easy way to eat a kiwi? Cut only the top and eat the core with a spoon. So you get a delicious, fun and fast snack.
25. Give your body a contribution of at least 5 grams of fiber every morning.
If you do not have a good start in the morning, you will not reach 1000 calories per day. In addition, fiber provides a feeling of fullness without too many calories. You can get these 5 grams of fiber from a slice of apple, 1/2 cup of high fiber cereal, 1/2 cup of blackberries or two slices of whole grain brown bread, rye eventually.
26. For breakfast, you can add over a bagel or toast one the followings: - Two tablespoons of nonfat cottage cheese and flaxseed - A slice of melted cheese with low fat content and a slice of mango - Two tablespoons soy butter on banana slices - A slice of ham and sliced tomato
27. Grate 30 grams of dark chocolate in a cup of yogurt and mix them. Calcium-rich yogurt may help in efforts to lose weight, while dark chocolate, which is rich in antioxidants, provides a good general condition. The cholesterol will be lower and arteries will be more elastic. Besides, who can resist the temptation to start the day with chocolate?
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27 ideas for a tasty and healthy breakfast
written by Amanda Kehler, October 3rd, 2012
Overview
When you wake up in the morning, you desire to serve a tasty and healthy breakfast? An old adage says to eat breakfast like a king and dinner like a begging. The truth is that most people do not eat a proper breakfast and in any case a sumptuous breakfast.
Morning meal should provide energy for the whole day. A breakfast should include whole grains, foods high in calcium, protein and fruits rich in vitamins and minerals.
Contents
1. Overview
2. The importance of breakfast
3. 25 simple ideas for breakfast
The importance of breakfast
Because it is considered the most important meal of the day, breakfast should include:
- A serving of whole grains, which provide body carbohydrates
- A serving of foods containing calcium
- A healthy serving of fruits rich in minerals and vitamins.
- A serving of protein, such as meat or eggs - recommended but not required
When you think of breakfast, would come to mind only a few choices, often quite boring, but breakfast should not be a bored meal.
Here are 5 reasons why you need to serve a healthy breakfast:
- Breakfast help stimulate and speed up metabolism and burn calories therefore encourages rather than storing them
- Breakfast increases nutrient intake, while the amount of fiber, vitamins and minerals, especially calcium, iron and magnesium in the body is higher
- Breakfast help prevent hunger and thus be consumed fewer calories and unhealthy foods during the day
- Breakfast improves memory and concentration levels. Also, the mood will be improved for those who enjoy this meal of the day, compared to those who do not serve breakfast
- Breakfast helps maintain weight, increasing your chances of maintaining a healthy number of pounds.
25 simple ideas for breakfast
The most important is to eat breakfast every day, without exception. This action may be crucial to the health of a person, but a donut or a muffin have no beneficial effects if they are served for breakfast.
The solution is to choose revitalizing foods that will increase energy levels and will provide a good general condition. It is therefore important to focus on the following tips.
1. Be consequent in relation to the portions served every day.
For most people, a perfect breakfast has three components: one serving of whole grains, a dairy and a fruit. Together, they add up to about 300 calories. A large serving of protein (meat or an egg, for example) is required as long as it isn’t rich in fat or calories. Here are some combinations based on this formula:
- A big bowl of multigrain whole then add some strawberries or other fruits rich in antioxidants, on which will add milk with a low fat content
- A bar of oatmeal, an apple and a glass of cold milk, skimmed
- A cup of low-fat yogurt mixed with fresh blueberries and a slice of whole wheat toast and a fruit
- A small whole wheat bagel over which you can add fat cream cheese and jam, a peach and a cup of yogurt with low fat counts
- An omelet accompanied by a slice of wheat bread, fresh fruit salad and a cup of skim milk
- A low-fat muffin, a slice of melon and a cup of coffee with skim milk.
2. Serve a bowl of sweetened brown rice.
Consider breakfast cereals. Brown rice gives lots of energy to your body and provides extra vitamin B. It is also an important source of dietary fiber.
Cook the rice the night before and the morning add a tablespoon of honey, a handful of raisins, an apple cut in pieces and some cinnamon for flavor. If you do not like rice, try barley, rye, wheat, red, oats, buckwheat, quinoa or millet.
3. Drink a cup of fruit foam.
Simply add the blender a few strawberries, bananas and then a scoop of protein powder and a cup of crushed ice. This is a breakfast full of antioxidants that prevent aging body and fight free radicals. You can add a cup of plain yogurt and you will increase the required bone calcium intake.
4. Use organic eggs.
Organic eggs are more expensive than usual but they have a significant content of omega-3 fatty acids, recommended for improving mental health (reduces risk of depression) and heart health (lower risk of atherosclerosis and atrial fibrillation).
5. Add flaxseed for breakfast.
Sprinkle a tablespoon of flaxseed over whole grains, yogurt, fruit mousse or eggs. Along with fish and organic eggs, flaxseeds are some of the best sources of omega-3 fatty acids.
6. Choose rye bread that will help actively combat cholesterol.
7. Lunch for breakfast.
Instead of butter or cream cheese, you can eat a slice of toast on which add 3 tablespoons of tone in which you built some mayonnaise with low fat content. Tuna is a great source of omega-3 fatty acids and a great energy provided by protein. For the same healthy impulses, you can consume some salmon.
8. Another alternative would be a burrito or a sandwich with whole wheat bread with some grated low-fat cheddar cheese and broil. While cooking, you can eat an orange that contains vitamin C. After the breakfast you will earn vitamin C, antioxidants, calcium, fiber and hunger will disappear within hours due to protein consumed.
9. Prepare yourself a granola.
To make granola, you need two cups of oatmeal with dried fruit, a cup of seeds and a little brown sugar. Leave the mixture to brown 3-5 minutes in a hot oven and before you eat it, store it in an airtight container.
10. Eat whole multigrain.
Your daily breakfast should include multigrain whole (if it commercially, preferably would be to choose a type that contains as little sugar) that will provide 25-30 grams of fiber.
Studies have shown that people who consistently start their day with a bowl of cereal have a higher level of fiber and calcium but less fat than those who eat other breakfast foods (approximately 10%).
11. Eat half a grapefruit twice a week.
Grapefruit is a fruit loaded with folic acid, which reduces the risk of stroke. You must be careful if you use drugs constantly because grapefruit can interact with some medications. Talk to your doctor about any interaction between grapefruit and medicines you use.
12. Enjoy a cup of green tea for breakfast.
In addition to cardiovascular benefits, green tea can help speed up the process of burning calories and help weight loss.
13. Mix your cereals with soy milk that is rich in strong phytoestrogens that have many positive effects on heart protection, but also for bone strength. It is important that soy milk be fortified with calcium.
14. Breakfast does not have to be boring.
Breakfast may contain sliced fruit, yogurt, whole grains, whole grain pancakes or bread. All these can be combined and can mix with your own toppings (recommended as they do not contain large amounts of fat).
15. Add a vitamin.
Take any kind of supplement at breakfast. Their consumption with food will reduce the possibility of suffering from stomach problems and improve mineral absorption.
16. Spread peanut butter on apple slices. Protein and fat in peanut butter provides the energy for the whole day, while apples contain fiber and quercetin that protect the body from some forms of cancer and heart disease.
17. Serve a sandwich for breakfast.
Cover a whole wheat bagel with low-fat melted cheese (mozzarella is a good choice), a sliced tomato and a hard-boiled egg.
18. Crush some cereal in a bag, add a peeled banana and put it in crushed cereal. You got the breakfast that contains a healthy dose of potassium beneficial in preventing strokes.
19. Buy vegan products. Soy sausages contain no saturated fat as meat version.
20. Another idea for the breakfast menu is to mix 1/2 cup peanut butter, 1/4 cup dry skim milk, 3 cups crushed cereal and 2 tablespoons of honey. Mix well, pour one tablespoon of composition in plastic wrap and refrigerate. After a few hours they can be eaten with a cup of skim milk.
21. Sprinkle 1/2 cup of blueberries over cereal for breakfast.
The research confirmed that the red berries are rich in antioxidants that can slow brain aging and protects memory. You do not want to mix berries with cereal? Mix ripe blueberries with oatmeal or add them to the dough for pancakes or waffles.
22. Drink three cups of unsweetened orange juice every morning.
Vitamin C not only boosts immunity but also improves cholesterol levels. One study found that in people who drink three glasses of orange juice every day for four weeks, cholesterol levels decreases by 21%. If three glasses is too much for you, drink at least two. In order to get the best effect, drink orange juice fortified with calcium.
23. Eat a bowl of strawberries three times a week.
Rich in vitamin C, these fruits provide many health benefits, some of which are related to eye health. A large study found that people who used vitamin C supplements had presented a 75% lower risk of to manifest cataract than those who have not done so. In addition, strawberries contain antioxidants, are low in calories and have a low glycemic index (as recommended to maintain balanced blood sugar levels).
24. Eat kiwi fruit for breakfast.
By eating a kiwi fruit for breakfast, you lower the risk of premature death by 30% according to a British study that found that each gram of vitamin C taken daily reduces the risk by up to 10%. Want an easy way to eat a kiwi? Cut only the top and eat the core with a spoon. So you get a delicious, fun and fast snack.
25. Give your body a contribution of at least 5 grams of fiber every morning.
If you do not have a good start in the morning, you will not reach 1000 calories per day. In addition, fiber provides a feeling of fullness without too many calories. You can get these 5 grams of fiber from a slice of apple, 1/2 cup of high fiber cereal, 1/2 cup of blackberries or two slices of whole grain brown bread, rye eventually.
26. For breakfast, you can add over a bagel or toast one the followings:
- Two tablespoons of nonfat cottage cheese and flaxseed
- A slice of melted cheese with low fat content and a slice of mango
- Two tablespoons soy butter on banana slices
- A slice of ham and sliced tomato
27. Grate 30 grams of dark chocolate in a cup of yogurt and mix them. Calcium-rich yogurt may help in efforts to lose weight, while dark chocolate, which is rich in antioxidants, provides a good general condition. The cholesterol will be lower and arteries will be more elastic. Besides, who can resist the temptation to start the day with chocolate?