What are some healthy breakfast options?

It is rightly said that breakfast is the most important meal of the day. It gives you energy to start your day on a good note. It’s crucial, therefore, that what you choose to start your day with is something that will be highly nutritious and keep you full at least until noon. Here are some meal ideas you can try eating for a healthy and nutritious breakfast:

1. Eggs- Fried, hard boiled, soft boiled, scrambled. There are so many ways you can have your eggs in the morning and you’ll never get bored. Besides, they are a source of protein that keep you full for long hours.

2. Wheat/ whole grain bread- It’s a good source of fiber and you can try making different types of sandwiches etc.

3. Oats- High in fiber and complex carbs, oats make for an excellent breakfast choice. You can get creative with your toppings as well, fresh fruits, nut butters, honey etc work well.

4. Yoghurt with fruits and honey is a healthy and tasty choice.

5. Cereals like corn flakes that do not have added sugar.

6. Smoothies- They are very easy to make with plenty recipes available on the internet and perfect for that meal on the go when you are in a hurry and don’t have the kind of time to have a proper sit-down-breakfast.

For a more Indian taste, Poha and Upma are some great healthy choices. They hardly take any time to cook and taste great as well.

Also read - Why is Indian food so different?

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Idly Sambhar

Idly are just steamed rice. I can bet that no other breakfast meals available in the restaurant are as low on fat as idly is. But Idly alone won’t be nutritious but with sambhar it becomes a whole food since sambhar is made up of dal and lots of healthy vegetables. You can replace rice and make idly with oats or ragi for making it super healthy.

read this:- What are Indian breakfasts that help in weight --gain--?

I cherish Methi Thepla since it contains entire wheat flour as well as methi. Thepla is a staple gujrati nibble. Simply have it without ghee to make it low calorie breakfast supper.

In fact, skipping breakfast may be better than eating many unhealthy breakfast foods.

However, eating the right foods can give you energy and prevent you from eating too much during the rest of the day.

Here are the 12 best foods you can eat in the morning.

1. Eggs

Eggs are undeniably healthy and delicious.

Studies have shown eating eggs at breakfast increases feelings of fullness, reduces calorieintake at the next meal and helps maintain steady blood sugar and insulin levels.

In one study, men ate either eggs or a bagel for breakfast. They felt more satisfied after the eggs, and took in fewer calories during the rest of the day .

Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders like cataracts and macular degeneration .

Eggs are also one of the best sources of choline, a nutrient that's very important for brain and liver health .

They're also high in cholesterol, but don't raise cholesterol levels in most people. In fact, eating whole eggs may reduce heart disease risk by modifying the shape of LDL, increasing HDL and improving insulin sensitivity .

What's more, three large eggs provide about 20 grams of high-quality protein.

Eggs are also very versatile. For example, hard-boiled eggs make a great portable breakfast that can be prepared ahead of time.

BOTTOM LINE:Eggs are high in protein and several important nutrients. They also promote fullness and help you eat fewer calories.

2. Greek Yogurt

Greek yogurt is creamy, delicious and nourishing.

It is made by straining whey and other liquid from the curds, which produces a creamier yogurt that is more concentrated in protein.

Protein has been shown to reduce feelings of hunger, and has a higher thermic effect than fat or carbs.

The term "thermic effect" refers to the increase in metabolic rate that occurs after eating.

Yogurt and other dairy products can also help with weight control, because they increase levels of hormones that promote fullness, including PYY and GLP-1 .

Full-fat yogurt also contains conjugated linoleic acid (CLA), which may increase fat loss and decrease breast cancer risk.

Certain types of Greek yogurt are good sources of probiotics, like Bifidobacterium, which help your gut stay healthy. To make sure your yogurt contains probiotics, look for the phrase "contains live and active cultures" on the label.

Try topping Greek yogurt with berries or chopped fruit in order to increase the meal's vitamin, mineral and fiber content.

Studies have indicated having eggs at breakfast builds sentiments of totality, decreases calorieintake at the following supper and keeps up consistent glucose and insulin levels.

In one investigation, men ate either eggs or a bagel for breakfast. They felt increasingly fulfilled after the eggs, and took in less calories during the remainder of the day .

Also, egg yolks contain lutein and zeaxanthin. These cancer prevention agents help forestall eye issue like waterfalls and macular degeneration .

Eggs are likewise perhaps the best wellspring of choline, a supplement that is significant for mind and liver wellbeing .

They're likewise high in cholesterol, yet don't bring cholesterol step up in the vast majority. Indeed, eating entire eggs may lessen coronary illness chance by changing the state of LDL, expanding HDL and improving insulin affectability .

Likewise, three huge eggs give around 20 grams of top notch protein.

Eggs are likewise adaptable. For instance, hard-bubbled eggs make an extraordinary versatile breakfast that can be set up early.