The Importance Of Breakfast For Health and Weight Control + 6 Healthy Breakfast Meals Ideas+Recipes
These days, most people have undoubtedly heard that breakfast is the most important meal of the day. Nevertheless, this doesn’t stop an incredible number of individuals from all over the world from skipping this meal or choosing only to have coffee. I must say not so long ago I was struggling to have breakfast every morning, but since our daughter was born my breakfast time is very strictly established:), and I started to feel the difference, and I was able to have much more control over my weight….the evergreen story of (many) our lives:)
The reality is that breakfast is the most significant meal of the day, and you’ll have a far more healthy diet if you include breakfast in your life.
Breakfast is appropriately named: breakfast. People do not eat while they sleep and so for as much as 6-8 hours, the body has no food and even longer when for those who haven’t anything since their dinner meal the night before. Whit your breakfast included in your everyday meal and having the willingness to organize yourself around 4-5 meals per day, the dinner will be no longer the “kings” meal, and you’ll need much less food before you go to bed…It takes willingness, persistence, and discipline to do so, but after a few weeks, you’ll feel the difference in every aspect of your life: energy, weight, hunger, body an mind.
Studies have shown The Importance Of Breakfast For Health is also important to those who want to lose weight because those who eat breakfast weigh less than those who don’t. Many who don’t eat it, wind up starving at lunch and overeating. Overeating leads to obesity, which includes a whole host of problems, including cardiovascular disease, diabetes, and others.
Healthy foods, such as whole grain toast and bagels, eggs, bran cereals, and fruit will also be a useful source of vitamins and minerals one needs to provide energy for the rest of the day.
Usually, when these are not obtained first thing in the morning, it will be difficult to compensate for them throughout the day. Keep in mind that without the appropriate levels of nutrients, the body will certainly not function properly.
By consuming a healthy breakfast, it can also result in choosing healthier foods throughout the rest of the day, so you consistently obtain the proper nutrition that your body needs.
Setting aside 15 minutes in the morning to enjoy breakfast time can make a great difference in your diet. The best case scenario is that your breakfast will incorporate foods from at least three different food groups.
Breakfast doesn’t need to be complicated, even grabbing a fresh bagel or a nutrition bar and fruit is fine and better than skipping the meal completely.
Below you’ll find 6 Healthy Breakfast Ideas that you can make in maximum 15 minutes in the morning and also additional recipes for your family:
1. Egg White Omelet
Egg white omelets are healthy options for heart health and weight management.
Each yolk in a large egg has 4.5 grams of fat and 1.6 grams of saturated fat, they also have cholesterol, as opposed to egg whites which do not. So if fat intake and cholesterol are a concern, egg white omelets eliminate a lot of fat.
But, the yolk does have essential fatty acids, and according to the American Heart Association, healthy adults can safely eat one whole egg per day. It depends on the goals of your diet whether you would include the yolk or not.
Egg whites have only 17 calories and no fat. They also contain most of the egg’s protein, about 4 grams of protein in 1 large egg and other essential nutrients.
Egg white omelets can be made with various proteins, like lean turkey slices, ham, turkey sausage or even turkey bacon. You can also add cheese and a wide variety of vegetables, such as tomatoes, onions, peppers, mushrooms and even fresh garlic. The possibilities are endless in making these delicious and hearty breakfast meals that are full of protein to provide a lot of energy for the day ahead.
Egg white omelet goes great with two slices of whole grain toast!
Oatmeal makes a wonderful breakfast, as oats are whole grains that offer a high fiber and protein filled start to your day. Add some fresh fruit for some sweetness and delight.
Apple Cinnamon Overnight Oats
If there’s anything that you want when they first wake up, there’s a pretty big chance that it’s probably going to be a delicious breakfast that they can just grab and start their day. Most of the time anything quick to grab also probably means that you’re sacrificing the nutrition, so what can you do to get a fast breakfast that’s healthy and helps you get out of the door? Oatmeal is typically one of the cereals that can be prepared very quickly, and in some cases with little more than leaving it alone completely. Try this recipe for Apple Cinnamon Overnight Oats.
What You Need
- 1 cup diced apple
- 1 cup oats any kind of oats
- 2 six-ounce containers vanilla Greek Yoghurt
- cup Apple Butter
- 4 tablespoons chopped walnuts
- 1/2 teaspoon ground cinnamon
- A moderately sized bowl, or a large tumbler cup.
- Put your oats in a bowl or large tumbler cup.
- Add the walnuts and stir along with the greek yogurt.
- Heat the apple butter so that it’s liquid and add that to the mixture.
- Stir in the cinnamon and cover.
- If you would like the meal to be ready as soon as you get up, then you can add the apple pieces before you cover the oats.
- Place the mix in the refrigerator or a cool place to sit until morning.
- When you go to your oats, they will now be a delicious breakfast ready to spoon up until it’s gone!
3. Buckwheat Pancakes
How about some delightful buckwheat pancakes?
Buckwheat is a whole grain that is much healthier than white flour, and is also much less fattening and loaded with nutrients. Since it is low in carbs, it has much less impact on blood sugars, so it won’t cause those spikes that cause you to crash and burn halfway through a busy day.
One 4′ buckwheat pancake has 37 calories, 1.34 grams of fat, 5.1 grams of carbs and 1.42 grams of protein.
Skip the high sugar syrup and top with fresh fruit, fat-free Cool Whip or sugar-free ice cream toppings that come in many different flavors.
4. Bagel and Fruit
Another healthy breakfast idea is a whole grain bagel smeared with cream cheese and served with fresh fruit.
5. Protein Smoothie
Having a fresh fruit smoothie with protein powder is another healthy start to your day and quick and easy breakfast made with the push of a button on a blender. Use fresh fruit or fresh juice without added sugar for the best energy boost.
Carrot Cake Smoothie with Coconut Whipped Cream
This healthy and delicious smoothie tastes more like a decadent dessert than a nutritious way to start the day. The natural sweetness of the orange and carrots are balanced by a trio of complementary spices, while a spoonful of homemade coconut whipped cream serves as the perfect finishing touch.
Tip: For best results, use coconut milk that does not contain guar gum to make the whipped cream.
Prep time: 10 minutes
Coconut Whipped Cream Ingredients:
- 1 13.5-oz. can coconut milk
- chilled 1-2 T. maple syrup (optional)
- 1 t. orange zest (optional)
- 1 c. coconut milk
- 1 large banana, cut into chunks and frozen
- 2 large stalks celery, roughly chopped
- 1 large orange, peeled
- 4 large carrots, roughly chopped
- ¾ t. cinnamon
- ¾ t. ground allspice
- ½ t. ground nutmeg
- 4-6 ice cubes
- Optional Garnish: Ground cinnamon
- Finely chopped walnuts
- Chill coconut milk in the refrigerator for several hours or overnight.
- To prepare, remove can from the refrigerator without shaking or turning and remove the lid.
- Scoop out the solidified “cream” from the top of the can and transfer to a mixing bowl.
- Reserve remaining liquid coconut milk to use in the smoothie.
- Add maple syrup and orange zest, if desired, to mixing bowl and blend until light and airy.
- Allow coconut cream to warm up slightly before blending if lumps persist.
- Cover and place bowl in refrigerator until ready to use.
- Add the coconut milk and frozen banana to a high-speed blender and blend until smooth, around 30 seconds.
- Add celery, orange, carrots, cinnamon, allspice, nutmeg, and ice cubes.
- Blend on high speed until completely combined and creamy, approximately 1-2 minutes.
- Pour into glasses and top with a scoop of coconut whipped cream. Garnish with a dash of cinnamon or finely chopped walnuts, if desired, and serve immediately.
6. Whole Grain Cereal
Another wonderful start to your day can begin with a whole grain cereal and skim milk. Grape Nuts is one of the best healthy cereals that are high in protein and fiber.
These nutrients give you long-lasting energy, and because this breakfast is so filling, you are less likely to overeat throughout the day.
Other healthy cereals include: Cheerios, Rolled Oats and Wheat Chex.
Add fresh berries, such as strawberries, blackberries or raspberries to cereals for added sweetness, vitamins and anti-oxidants and skip the refined sugar.
The Importance Of Breakfast: breakfast is similar to the match that lights the fire. It happens to be an indispensable source of energy that allows the body to function properly throughout the day, and this includes, both an increase in physical and mental capabilities, so don’t skip it!
Take care of your health, energy, and body and remember: to keep your family healthy you must start first taking care of yourself: Take care of yourself from head to toe:)
Keep it simple but delicious…and healthy
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