Breakfast is considered as the essential meal of the day. However, it does more than just kickstarting your morning on an energetic note. Numerous studies conclude that regularly having a nutritious breakfast –

• promotes weight loss
• normalizes blood glucose
• prevents overeating between the meals
• increases concentration levels
• lowers cholesterol levels

Though to achieve the stated benefits, you need to include the right kind of foods in your morning meals. According to experts, a healthy breakfast should comprise a balanced combination of proteins, fiber, and good carbohydrates.

Eggs – Want to know the best quality of eggs? They are incredibly versatile and filling. This classic ingredient makes an integral part of breakfast across numerous households. Whether you like them poached, scrambled, boiled, as omelets or in your pancakes, eggs are a healthy option for anyone. They supply your body with high amounts of protein and vitamin D. Moreover, these are great for you, if you are on a lean protein diet for weight loss.

Oats – Undoubtedly, oats are one of the popular heart-healthy foods. It encompasses beta-glucan, a variety of fiber that regulates bad cholesterol levels. Additionally, oatmeal is full of potassium, folate and omega-3 fatty acids. If you don’t fancy plain porridge, sweeten it up by adding raw honey along with fruits and nuts of your choice. Make sure to steer clear off the advertised “cereals for healthy breakfast” in the supermarket by checking the sugar, fat, salt and preservative content.

Whole-wheat bread – If you are looking something to go along with the eggs or peanut butter, then a few slices of whole-wheat bread is your best bet. Not just as a toast, but whole-wheat can be used in waffles, muffins, biscuits, scones, granolas, and pancakes. These can make a significant difference in your diet, especially if you have high blood sugar or are on a weight loss regime.

Bananas – Often, you might skip breakfast because you just don’t have enough time to make one. In such cases, having a banana or two can keep you energized. Furthermore, it has high levels of potassium that can help control high blood pressure. They are an amazing source of healthy carbohydrates and resistant starch. Not just as a quick fix, you can incorporate bananas in a host of other recipes including bread, pancakes, smoothies, cookies, oatmeal, and muffins.

Coffee – Of lately, if you have been a little guilt-ridden due to your high caffeine intake, then here’s a little breather for you. Your morning coffee is a good idea after all, as it contains antioxidants and anti-inflammatory qualities. This beverage not only jumpstarts your mental system but also amplifies the metabolism and helps in losing weight. Moreover, it lowers the risk of diabetes and liver disease. However, stuffing your beverage with sugar, full-fat milk or heavy cream might influence its effectiveness, therefore stick to skim milk.

Berries – Berries are not only scrumptious but also extremely nutritious. They are filled with antioxidants known as anthocyanins that nurture the heart and slow down the aging process. Moreover, these sweet treats are low in sugar and high in fiber. They also curb the development of bad cholesterol and reduce inflammation levels. Strawberries, raspberries, and blueberries are some common varieties that are used in several breakfast recipes.

Greek yogurt – Rich in calcium and probiotics, Greek yogurt can be beautifully coupled with a variety of healthy breakfast recipes such as parfaits, fruit bowls, cereals, and smoothies. Apart from boosting the gut health, Greek yogurt is quite filling which means that it’ll keep the hunger pangs between the meals at bay and is an incredible low-fat option for individuals on a weight loss diet.

Orange juice – A great source of vitamin C, a glass of freshly squeezed orange juice promotes stronger immunity, reduces the signs of aging, improves circulation, detoxifies the system and boosts the metabolic rate. It contains inflammatory properties and even keeps the blood pressure and cholesterol levels in check. If you find it cumbersome to extract orange juice, you can buy it from juice bars in your city. Ensure that you refrain from consuming boxed varieties of fruit juices as they have added sugars and preservatives.

You should also be conscious about the kind of foods that you should avoid. The following are some foods that can affect the goodness of your healthy breakfast.

• Packed non-fat flavored yogurt
• Boxed cereals or granola bars
• Pancakes, bread or waffles made with refined flour
• Margarine
• Packaged fruit juice
• Toaster pastries, muffins, doughnuts, cinnamon rolls or bagels
• Processed meats like bacon and sausages
• Sandwiches from fast food chains