Breakfast is considered to be the most important meal of the day. It helps you recharge and refuel for the day. It’s a known fact that kids and adults who eat a healthy breakfast tend to perform better at school//work, have more energy and focus better. Scientifically if a person skips eating nutrients early in the day they are likely to not compensate for it throughout the day.
More or less everyone eats breakfast, however, not everyone eats a healthy breakfast. Often it’s a meal that’s consumed in rush before heading out for the day. As a result of an incomplete breakfast, people tend to become irritable and tired. Get healthy with our list of healthy breakfast meals:
- Oatmeal: A delight for cereal lovers, oatmeal contains a unique fiber called beta-glucan. The fiber is known to reduce cholesterol and promote a feeling of fullness. Oats are gluten free, rich in anti-oxidants, helps decrease blood pressure and promote a healthy heart. A cup of oatmeal contains 6gms of protein, the same quantity of steel cut oats provides twice as much protein.
- Greek Yogurt: Made by straining whey and other liquids of yogurt, Greek yogurt is more concentrated in protein. Protein is known to make the body feel fuller for longer, reduce hunger significantly and increase metabolic rate. Certain Greek Yogurts Greek yogurt are a rich source of probiotics, such as Bifidobacterium, which are known to keep the gut healthy. Adding fresh fruits or using Greek yogurt in smoothies is a healthy breakfast option.
- Coffee: The good old coffee is on this list, no prizes for guessing! High in caffeine, coffee is known to improve alertness, mood, and mental performance. It is also known to increase metabolic rate and burn fat.
- Eggs: Eggs are the most loved American breakfast. Egg yolks contain antioxidants -lutein and zeaxanthin which help prevent eye disorders like cataracts and macular degeneration. They are known to aid the feeling of fullness, helping in reduction of calorie intake and maintain steady blood sugar and insulin levels.
- Berries: These bright, colorful and flavorful fruits are known for their many health benefits. They are high in antioxidants and polyphenols, which help fight chronic disease and cancer. They’re lower in sugar than most fruits, yet higher in fiber. In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup. We say eat as many as you can.
- Green Tea: Considered to be the healthiest beverage in the world, it provides only 35–70 mg of caffeine per cup, which is about half the amount in coffee and yet promote alertness and metabolic rate. Rich in an antioxidant known as EGCG, it protects the brain, nervous system and heart from damage. Include a cup of green tea in your breakfast.
Whether you choose to eat breakfast or not it will always be a personal choice and preference. However, we highly recommend if you do, make sure you start it with the right choices.
Have more to include in our list? Comment below.
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Cereals are a breakfast staple in every household. Often our mornings begin with them and hence we rely a great deal on them to provide us with our daily nutritional requirements. It is, therefore, critical that we pay attention to what we are choosing for us and our family. The next time you are in the cereal aisle of your favorite store, ensure you are paying attention to the following:
- There are many flavors to try from in the cereal aisle, our top recommendation is a cereal that is labeled 100% whole grain. Stay away from cereals that say ‘made with whole grains’. Whole grains should always be at the top of the ingredient list, being one the ingredients won’t suffice.
- Look for a cereal that provides at least 5 grams of fiber per serving and 3 grams of protein per serving. Fiber helps improve digestion, in turn, keeping your skin healthy while protein helps you feel fuller than eating carbohydrates alone.
- Do not ignore the sugar limit in the cereal. A good rule is to keep it under 8 grams. Fruit based cereals most likely will have higher sugar content, but always pay attention to keep it under 10 grams.
- Stay clear from cereals that with added dried fruits, they often contain higher preservatives and have high sugar content.
- Pay close attention to the fat content of the cereal. Most cereals are low in fat, However, some often contain more fat due to the use of hydrogenated oils.
- Sodium level in the cereal should be ideally under 180 milligrams per serving.
- One of the most important factor in making a cereal healthy is the choice of milk, always try to use low-fat or non-fat milk. Whole milk and chocolate milk can be used once in a while but should be avoided for everyday consumption.
Have an interesting cereal fact that we missed? Share with us by commenting below.
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Why shouldn’t you mess with the breakfast?
Everyone loves a wholesome breakfast. It’s considered to be the most important meal of the day. Now more than ever restaurants are extending their breakfast menus to entice new consumers every day.
Here’s why you shouldn’t mess with the most important meal of the day.
- Breakfast helps you burn calories. Yes, you read that right. Kick starting your day with the right foods will eliminate cravings. What that means is that you are less likely to consume unhealthy food throughout the day. According to researches people who consume breakfast daily eat 12% healthier than their counterparts.
- Fiber and protein are the most important factors in a healthy breakfast. The healthy breakfast should consist of whole grains, lean proteins, fruits and vegetables that can keep you energized for the day. Stay away from loading up on the carbs. Consider oats, cereals, juices etc.
- Breakfast provides cognitive functions. A healthy breakfast restores glucose levels, an essential needed for the body and brain to function aptly. Hence, it keeps diabetes at bay, aids concentration level and improves memory.
- The American Journal of Clinical Nutrition (AJCN) states people who ate breakfast are more physically more active during the morning than those who didn’t. Another reason why you should consume breakfast within first two hours of waking up.
- Studies prove people who eat healthy breakfast, make smarter eating choices throughout the day. They consumer more vitamins, minerals and fiber throughout the day.
Have a fun fact to share about breakfast with us? Don’t forget to comment below.