Healthy Breakfast Ideas
Skipping breakfast can make you feel grumpy and fatigued throughout the day. Taking just 15 minutes to eat something healthy and filling in the morning can improve your mood, energy levels, fitness, and can help in weight management too.
Following are some healthy breakfast ideas to help you get the maximum out of your most important meal of the day.
Oatmeal: What better way to gain the strength and energy to carry you through a hectic morning schedule than with a steaming bowl of freshly cooked oatmeal. They have the perfect balance of all macro and micro nutrients. They have cholesterol lowering, blood sugar stabilizing, and bowel strengthening qualities. Add some chopped fruits and nuts to make it a complete meal.
Vegetable Daliya / Broken Wheat: The distinctively nutty grain is versatile, low in calories and loaded with nutrients. It is an excellent source of fibre, is low in fat and is a rich source of complex carbohydrates which keeps stomach full for long. Making a savoury porridge and adding vegetables increases the fibre, vitamins and mineral content making it a well balanced nutrient rich breakfast.
Omelet & Toast: Egg is no doubt a superfood. Egg white consists of good quality protein and the yolk is loaded with anti-oxidants and B vitamins that have been shown in studies to raise HDL (the good cholesterol) and lower triglycerides. Egg yolk also significantly boosts metabolism and fat burning process. A vegetable omelet of 2 egg whites, 1 yolk with whole wheat toast makes a perfect breakfast with all nutrients in appropriate proportions to give you the right start for the day ahead.
Besan Chilla: The nutty flavor and taste of Besan or chickpea flour makes it a tasty breakfast option. Besan flour is naturally higher in protein than wheat-based flours. It is a good source of folate and B6, crucial for growth and development. It also delivers a boost of iron, magnesium and phosphorus. It doesn’t contain gluten, so it makes a good substitute for wheat flour in gluten-free diets. Make the batter for Besan pancake or Chila with curd or milk; add vegetables and pan-grill with minimal oil. Have it with a glass of low fat milk or curd.
Yogurt with Muesli: Muesli and yogurt make one of the perfect food combination and one of the healthiest breakfast meal option too. The crunchy muesli and smooth textured sweet plain yogurt also pack wholesome nutritional goodness apart from a good taste. Plain Muesli is a good source of complex carbohydrates with high fiber content. Yogurt is a rich source of calcium and a good source of protein. Top it with up with some fruits and nuts to increase the antioxidant content and nutritional value.
Fresh Fruit Smoothies: Fruit smoothies are an easy way to nourish your body with essential nutrients. All you need is a blender, fresh fruits, plain yogurt and low fat milk. Smoothies are a good source of fiber and vitamins which help in maintaining a strong bowel and build immunity. The soluble fiber found in fruits helps slow digestion and may help control blood sugar and lower cholesterol. The low-fat dairy contains calcium and vitamin D, which helps your bones stay strong. It also provides protein which makes it a well balanced breakfast meal option. Avoid using flavored yogurts or full fat milk which adds on to calories and fat.
It is better for your health to eat breakfast than to skip it. And it’s definitely better to eat a healthy breakfast, packed with nutrients in appropriate proportions than a breakfast comprising of refined flour, added sugar, excess salt and saturated fat.— this article is written by a dietitian @ FitHo
Low Calorie Breakfast Options
Make your breakfast options healthier and satisfying. Start eating breakfast which offer low calories and helps you lose weight. Eating breakfast will keep you active and full helping you avoid munching in between. If you skip breakfast you could be slowing your metabolism which would affect your weight loss process.
You could make breakfast options simpler and easily available to not skip it and eat healthy and stay fit. Here are some breakfast options that would keep you active and keep you full to avoid mid-meal munching.
Curd and a fruit: If you are the one who doesn’t like eating breakfast and are always in a hurry to run to the office then this the easiest breakfast option. You don’t have to prepare anything or cook it either. Just carry it or even buy it on your way. A good combinationof carbohydrate and protein providing approximately 250 calories. Curd (Yogurt)provides satiety which helps to keep hunger away till its time for next meal.
Brown Bread and Egg: Eggs are possibly the most versatile as well as being the most nutritious breakfast protein. They can be poached, scrambled, fried, soft-boiled, hard-boiled or made into an omelette. Egg is low in calories and saturated fat yet is full of vitamins A, B,D, E and minerals such as calcium, iron, potassium, selenium and magnesium. Brown bread is rich in nutrients providing a feeling of fullness, thereby reducing the risk of overeating. Egg with 2 slices of bread provides approx 220 calories.
Sprouts with buttermilk : Sprouted seeds, legumes and grains are a cheap and easy way of increasing your intake of vitamins and minerals. Germinating seeds and grains increase their nutritional value. The vitamin C content of wheat increases sixty percent during sprouting. Sprouts are filled with antioxidants, they are full of protein, chlorophyll, vitamins, minerals and amino acids. Buttermilk is lower in fat than regular milk, because the fat has been removed to make butter. It is also high in potassium, vitamin B12, calcium, and riboflavin as well as a good source of phosphorus. Approx calories 270 calories.
Oats in low fat milk: Oats, like other cereal grains, are valued primarily as a source of carbohydrates which provide calories for energy needs. It contain soluble fibre beta glucan which help to control your sugar and cholesterol levels. Oats have a higher concentration of well-balanced protein than other cereals. It also helps in keeping bowel movements regular. Approx calories 240 calories.
Nuts and Fruit:Nuts are a Super source of Non-animal, digestible protein Breakfast options does not have to be the one which has to pass through the oven. Eat some nuts and a fruit at breakfast with a glass of milk. When eaten first in the morning, nuts help start proper digestion for the rest of your day. A fist of nut along with a fruit provide approx 200 calories.
Whatever you prepare for yourself, choose a healthy option to keep you full and meet the nutrition requirement.
You can also use Fitho’s calorie counter to search for your food, calculate its calories and see its full nutrition facts.— this article is written by a dietitian @ FitHo
Breakfast Options that are not so Healthy
We have always emphasized on breakfast being the most important meal of the day. Healthy breakfast not only nourishes the body but also is very effective for weight loss. Some people eat unhealthy breakfast which not only adds empty calories but depletes the body of daily nutrition intake. Eating junk food, deep fried, fattening foods will only promote weight gain and keep you feeling heavy and sluggishness all through the day. Let us pin point some of the not so healthy breakfast options that are eaten by most of us and at times even considered healthy.
Corn Toast with cheese: The corn and cheese toast is made of a white sauce batter that has corn and cheese added to it. The white sauce batter is made out of white flour and contains no nutrition, while corn is nothing but starch. Mostly white bread is used as the base of this toast which is again an unhealthy option.
Parantha: Many people have a habit of eating paranthas for breakfast (more…)— this article is written by a dietitian @ FitHo