Healthy Breakfast Ideas
Skipping breakfast doubles your odds of obesity says a research. It is a must for everyone, especially if you’ve got a busy lifestyle. A good nutritious breakfast gives you energy, promotes brain activity and helps you lose weight as you will be craving less for the unhealthy snacks. If you skip breakfast you might not make up for the nutrients missed for the day.
Here are some healthy breakfast ideas and about how it should not be a large meal. ‘Breakfast like a king’ does not mean eat a huge breakfast, as even one very large meal increases your chances of gaining weight.
Basics for a Healthy Breakfast
The breakfast should have a balance of complex carbohydrates, fiber, protein and some amount of fat in moderation. This will give you maximum health benefits and keep you satisfied and not giving the churns in your stomach.
Here are a few options that you can include in your daily breakfast:
Whole grains: This includes breads and cereals made with 100% whole grain.
Low Fat Protein: Eggs, beans, lean meats, nuts and seeds.
Low Fat Dairy: Low fat milk, yogurt, cottage cheese, soy milk, low fat cream.
Fruits and Vegetables: Fresh fruits and vegetable juices without any sugar or eat the fruits raw.
Portion Control: Don’t over eat because the extra calories will just get stored as fat.
Benefits of Eating Breakfast
Get the body requirement of nutrients.
You will eat less later through out the day.
Eating healthy breakfast helps lower cholesterol level.
Gives you energy and concentration during work, making you less sluggish.
It helps you in controlling weight.
Keeping cholesterol level down will keep your heart healthy and keep you pumping for longer time.
So, make sure you don’t skip breakfast, and eat it correctly!— this article is written by a dietitian @ FitHo
Milk Health Benefits
We have news! Your mom was right.. drinking milk is good for health. What she didn’t tell you is that milk has lots more health benefits- milk can help you lose weight, gain muscle & reduce the risk of heart attack. We’ll tell you about that.
Studies have shown that subjects who consumed 3 daily servings of dairy lost more belly fat, than those who did not.
Milk contains a combination of muscle building proteins- whey protein & casein protein. Whey Protein is the fast absorbing protein that your muscles use for repair and growth after your workout. That’s why the best protein supplements contain highest amounts of whey protein. Milk with whey protein supplement makes a great pre-workout snack and post-workout snack.
Casein protein is slow absorbing protein. So, a glass of milk before you sleep supplies your muscles with protein all through the night, for repair and growth activity.
Studies also show that people who drank milk were 10 to 15 percent less likely to have heart disease and 20% less likely to suffer heart attack.
For those people that are lactose intolerant, yogurt benefits you just like milk does. If yoghurt doesn’t work, you can try soy milk. Note that over consumption of soy has side effects on your hormones.
Is chocolate milk good also for health?
Chocolate milk is fine after an intense workout as the simple carbohydrates supply much needed glycogen to your muscle, but otherwise, it can make you gain weight due to its sugar content
Milk Nutrition Facts:
1 cup milk contain 11-12 gm carbohydrates & 8 gm of protein.
Full fat, whole milk or 2% milk) contains 122 calories, 5 gm fat
Low fat or 1% milk contains 102 calories, 2.5 gm fat
Fat free or skim milk contains 83 calories, less than 0.5 gm fat
All three types of milk contains approximately same amount of vitamins and minerals: Vitamin A, Vitamin B, Vitamin D, Sodium, Potassium, Phosphorus, Selenium, Zinc
We recommend drinking low fat milk- fat slows digestion, so it increases satiety and increases absorption of nutrients.— this article is written by a dietitian @ FitHo
Is soy food healthy?
A few months back, we had written an article questioning the ‘healthfulness’ of soy product- Side effects of Soy health food?. There are so many soy products in the market – Soy Milk, Soy Cheese, Soy Chicken (yes, its true), Soy Cream, Soy Dogs (soy based hot dogs), Soy Ice-cream, Soy Flour, Soy Chips, Soy Cookies, Soy Nuts, Soy Burgers… this list just goes on. I just saw a recipe for Soy Kheer!
Even as the market is getting loaded with options on Soy Products – The research jury is still out on if soy is good for you.
We’re waiting for the day of complete soy nirvana. Soy has already taken over the food world. What next? … soy based clothing fiber, carpets, curtains. We’ll just be completely surrounded by Soy.
We know many lactose intolerant people love soy products because their bodies cannot deal with milk, but for the others- why do you eat soy?— this article is written by a dietitian @ FitHo