12 Healthy Breakfast Food Options

12 Healthy Breakfast Food Options

August 10, 2019 30 By William Morgan


12 Healthy Breakfast Food Options
Breakfast is the most important meal of the
day, or so they say.
After all, it’s designed to be the first
meal you eat after waking up in the morning;
in other words, when you have breakfast, you’re
literally breaking your fast from the night
before.
As for what’s supposed to go into a healthy
breakfast, there seem to be at least a few
food choices that people agree on for their
morning routines: eggs, oatmeal, fruit, tea
and coffee are all popular choices.
But do these choices really constitute a “balanced”
breakfast?
That’s a question that we here at Bestie
want answered.
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So how important is breakfast when it comes
to your morning routine?
According to dietician Franziska Spritzler
of Healthline, it might not be as crucial
as the title “most important meal of the
day” would lead you to believe; according
to Spritzler, no breakfast at all is still
better than an unhealthy breakfast, and many
people are inclined to skip the meal altogether
in their everyday lives.
However, Spritzler goes on to say that a nutritious
and balanced breakfast can be just the thing
you need to jumpstart your day with an extra
boost of energy, as well as prevent you from
overeating later on in the day as your body
tries to make up for lost calories.
Here’s a list of healthy foods which, according
to Spritzler, are an ideal addition to any
balanced and nutritious breakfast:
Eggs
Which came first, the chicken or the egg?
Regardless of the answer, one thing we know
for sure is that eggs are a nutritious addition
to any breakfast.
In addition to helping your body maintain
steady blood sugar and insulin levels, eating
eggs also promotes feelings of long-lasting
fullness, reducing your overall calorie intake
by making you less likely to overeat when
your next meal rolls around.
The yolk of the egg also contains antioxidants
such as lutein and zeaxanthin, which can prevent
health conditions which affect the eyes such
as cataracts.
Eggs are also a valuable source of choline,
an important nutrient which aids in the overall
health of your brain and liver.
So tell us: how do you like your eggs?
2.
Greek Yogurt
Like eggs, Greek yogurt is considered an excellent
source of protein, as well as being another
food which leaves you feeling full and reduces
feelings of hunger.
If that wasn’t enough, full-fat yogurts
such as Greek yogurt are also a source of
what’s known as conjugated linoleic acid,
or CLA; if that name sounds scary to you,
it shouldn’t: CLA is believed to be useful
for promoting weight loss, as well as reducing
the risk of certain cancers, such as breast
cancer.
Certain types of Greek yogurt may also contain
healthy probiotics such as Bifidobacteria,
which can help you to maintain a healthy gut
and ease digestion.
Man, some of these nutrient names can be pretty
hard to pronounce sometimes.
I guess you could say it’s “all Greek
to me”.
3.
Coffee
Okay, cards on the table: we here at Bestie
have previously made videos discussing the
benefits of living caffeine-free.
However, in an effort to show both sides of
the argument, we’d be doing you a disservice
if we didn’t also mention some of the healthier
aspects of coffee as well.
Sure enough, caffeine does indeed improve
mental alertness, performance, and mood, though
multiple studies claim that you only need
less than 1 full cup of coffee per day to
get the most out of this benefit.
Coffee is also rich in antioxidants, and studies
have indicated that caffeine may help increase
your metabolic rate as well, which can help
with fat burning and weight loss.
So while you might not necessarily need to
quit drinking coffee altogether, you might
want to at least consider cutting back.
All things in moderation, et cetera.
4.
Oatmeal
Okay, we’ll be the first to admit that oatmeal
isn’t exactly the most exciting food to
wake up to in the morning.
But what oatmeal lacks in pizazz, it makes
up for in nutritional benefits.
For starters, the oats used to make oatmeal
contain a unique type of fiber known as oat
beta-glucan, which has been found to help
reduce cholesterol, among other things.
Oats are also high in antioxidants which can
potentially help prevent conditions such as
heart disease and high blood pressure.
For those of you who can enjoy oatmeal, try
serving it with milk instead of water for
an extra boost of protein.
5.
Chia Seeds
Need a high-fiber way to start your day?
Look no further, chia seeds have got your
back.
In just a little under 30 grams of chia seeds,
you can find a whopping 11 grams of fiber,
which can not only reduce feelings of hunger
but can also help maintain healthy blood sugar
and blood pressure levels.
Like most of the other foods on this list,
chia seeds are also a beneficial source of
antioxidants, and are versatile enough to
be a tasty ingredient in a number of different
recipes.
Try adding a scoop of protein to a chia seed
pudding for an extra nutritional boost.
6.
Berries
Berries are probably one of the healthiest
foods that you can eat.
They’re so healthy, in fact, that we’ve
already made a whole video on the health benefits
you can expect from eating berries every day;
be sure to check it out!
If you don’t have time, here’s a quick
rundown: in addition to being lower in sugar
than most fruits, berries are low in calories
but high in fiber, antioxidants, and a plethora
of other beneficial vitamins and minerals
which can prevent the signs of aging, reduce
inflammation and lessen the risk of heart
disease.
Now that’s what I call come “berry”
useful info.
7.
Nuts
Even though many types of nuts are seemingly
high in calories, this is mitigated by the
fact that studies seem to show that your body
doesn’t fully absorb all the fat in them;
in a 28 gram serving of almonds, for example,
your body would only actually end up absorbing
about 129 of those calories, while still feeling
relatively full and satisfied.
In addition, nuts also contain a number of
helpful nutrients such as magnesium, potassium,
and selenium, and can also be a tasty snack
for anyone struggling with diabetes or at
risk of heart disease.
The amount of health benefits to be found
in nuts is just plain, well, nuts.
8.
Green Tea
For those of you who don’t want to drink
coffee, there are other ways to get a healthy
dosage of caffeine.
One of these alternative caffeine options
is green tea.
In addition to helping with alertness and
mental performance, green tea is also believed
to help prevent diabetes by reducing blood
sugar and insulin levels in your body.
I guess it really is easy being green after
all.
9.
Protein Shake
If you tend to start your day on the go or
just have a hard time working up an appetite
in the morning, the good news is that you
can always save some time and effort by drinking
your morning calories instead of eating them.
While a number of different protein powders
used in shakes and smoothies are available
to choose from, whey protein specifically
is the one which your body absorbs the fastest.
Additionally, whey protein can help to reduce
calorie intake by managing your appetite,
as well as help lower your blood sugar when
consumed alongside foods that are high in
carbs.
With this in mind, a protein shake for breakfast
can be a great way to “shake up” your
morning routine.
10.
Fruit
We already mentioned berries on this list,
but there’s no reason to leave other types
of fruit out of a nutritious breakfast.
In addition to being low in calories, many
types of fruit are also an abundant source
of important vitamins and minerals such as
vitamin C, as well as fiber and high water
content.
11.
Flaxseeds
Like chia seeds and many other foods on this
list, flaxseeds are a rich source of fiber.
Seeing a pattern here?
It could be because fiber is an important
part of the human diet that most people don’t
get enough of; for more information on that
topic, check out Bestie’s video on why you
should eat more fiber.
Flaxseeds also contain nutrients which can
potentially improve insulin sensitivity, reduce
blood sugar levels and reduce the risk of
breast cancer.
12.
Cottage Cheese
Hey, don’t make that face!
Cottage cheese might not look delicious, but
you better believe it’s good for you.
In addition to being a rich source of protein,
cottage cheese is also another source of the
CLA that we mentioned earlier.
Not a fan of eggs?
Maybe give cottage cheese a try instead.
Did you find this video informative?
What’s your typical breakfast look like
in the morning?
Be sure to let us know in the comments section
below and help us keep the conversation going.
And as always, feel free to like this video
and share it around to let people know the
best way to start their day.
Thanks for watching.