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Expert advices on a perfect breakfast

By Marry / March 23, 2016

“Never work before breakfast. If you have to work before breakfast, get your breakfast first.” said Josh Billings, one of the most prominent American humorists during the latter half of the 19th century. It has been universally known that breakfast plays a vital role in our life, both physical and spiritual. Unquestionably, there is an endless list of benefits that a well-rounded breakfast brings about: build up energy for all day long, promote metabolism, refresh brain to work productively, rejuvenate your skin, make your hair shinier, strengthen your bones and muscles, dampen stress and keep agony and diseases at bay, etc. to name a few.

Eat breakfast like a king, lunch like a prince, and dinner like a pauper.

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The importance of having the a.m. meal is hard to ignore but not everyone can afford a well-prepared one. In the age of fast-paced world, people are always on the move, which makes breakfast a luxurious thing for most of us. This post reveals expert-recommended foods for breakfast that are the healthiest and most time and effort-saving.

But prior to unveiling expert advices on best foods for breakfast, you need to take into considersome following things:

  • Are you on a special diet to: gain or lose weight, keep your waistline, follow the strict Yoga instructions, etc?
  • Are you having any medication currently? And what food is on the “blacklist”?
  • Do you have allergies to any particular kinds of food?

Nutritionally, your daily intake of nutrients, minerals and other substances is a lot dependent upon what you eat in the morning. Have an overall exam of your body nutrient proportion to see what substances you need to get more and what to take in sparingly. Now, here we go: Best foods for breakfast.


 

If you are seeking solutions to losing weight, then oat or oatmeal is a great choice since it is high in Resistant Starch (SR), which feeds good bacteria for digestion but also insists the body on using fat as energy at the same time. This super-food is rich in omega-3 fatty acids, folate, and especially fiber. You can have many yummy foods with oats that requires effortless cooking methods and preparations as well as easy storage for another time.

Insider secret: Have steel-cut oats instead of rolled to preserve the fiber. For night owls lazy in the morning, overnight oats are the answer: The night before, make a mixture of 1/2 cup milk, 1/3 cup rolled oats, 1/2 a banana (mashed), 1/4 cup chopped nuts, top with cinnamon. By morning, you’ll have awesome overnight oats!


2. FRUITS

Fruits for a perfect breakfast

 

Fruits such as bananas, kiwis, oranges, blueberries, strawberries, grapefruits, watermelons are perfect and definitely tasty for breakfast. If you shy from cholesterol, fat and oil, give fruits the first priority.

Like oatmeal, green bananas are a golden mine of SR. You can combine these two great ingredients in one dish: slide bananas and add them to oatmeal, then have skimmed or sugar-free milk. Perfect breakfast for anyone wishing to stay in shape! Bananas also provide healthy carbohydrate that makes you feel fuller for a long time afterwards.

Kiwis and oranges are probably ample sources of Vitamin C, one of the most effective nutrients,protecting against cardiovascular disease, immune system deficiencies, eye disease, and skin aging. Mark Moyad, MD, MPH, of the University of Michigan suggests that sufficient Vitamin C in the blood is “ideal nutrients marker for overall health”. You can opt for healthy beverage like fresh squeezed orange juice, kiwi smoothie, or light meal with salad of various fruits. You can also get some valuable Vitamin D from fortified OJ, having better immunity and fight again depression and several cancers.

Blueberries and strawberries are tiny-super fruits, having punch of antioxidants. Only one cup of strawberries provides full of recommended daily intake of Vitamin C while wild blueberries are proved to contain highest amount of antioxidants of all kinds of blueberries.

Watermelons are a perfect choice for anyone who wants to hydrate at the beginning of a new day. After doing gym and aerobics, you can have a smoothie of watermelon and carrot.


3. EGGS

Breakfast eggs with ham

 

Packed with high level of protein and dozen essential nutrients, eggs are great thing to have in breakfast. To people who lack protein but afraid of eating fat, eggs should be the regular choice in every morning meal. If food preparation is your problem, you now can have fried eggs or baked ones with cheese. Eggs are also a rare source of Choline, an important substance that most people don’t get enough. Surveys have shown that about 90% of people in the U.S. are lacking lessthan the recommended amount of Choline.


4. GREEK YOGURT

Greek yogurt

 

Loaded with tons of friendly bacteria, calcium and protein, Greek yogurt not only indulge people with good taste but also provides surprising benefits: boost digestion, immunity and metabolism and many more. Experts suggest that you should buy plain and nonfat yogurt, then add sweeteners for greater benefits. For some doing yoga, Greek yogurt is extremely helpful.

Tip: Easy and yummy smoothie: Blend one cup of yogurt with one cup of frozen fruits, add some liquid (juice, milk…).


5. TEA AND COFFEE

Tea and coffee

 

Want to wake up with a sound mind? – Drink coffee! With an astonishing amount of caffeine and antioxidants, coffee has a pretty impressive resume of promoting concentration span, clarity and even life expectation. Besides, this espresso is an excellent way to spur inspiration at work.

If your heart is set on tea, then a cup of green tea each morning is perhaps your indispensable drink. Green tea, the healthiest of all of its kinds, is a rich source of an antioxidant known as catechins which boost our immunity. So take a cup with you on your way out the door.


6. CEREAL

There are many kinds of cereal, and all can be eaten with milk, cream, yogurt or fruits. Cereal is fortified with vitamins and minerals, and extremely good for digestion. It can be a useful way to keep your weight, prevent diabetes, round up energy.

There’s the truth in the saying: “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” Many people keep skipping breakfast without a second thought, and feel regretful later in life because of tragic consequences. Bear in mind that no matter how busy you are, how urgent your work is; just follow those words of Josh Billings and the expert advices above.


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