Whoever said that “Breakfast is the most important meal of the day” was absolutely right! It is like a fuel to the body to kickstart its metabolism and keep it going. Unfortunately, factors like getting up late, hurry to catch the bus or laziness make us settle down for a granola bar or even worse, skipping breakfast altogether. Many people also resort to eating worse foods like sugar candies, cakes and other unhealthy indulgences early in the morning. To help you get back to the track and give your body it’s a well-deserved treat, we have listed down the list of healthy breakfast foods in this article.
Healthy Breakfast Food Ideas:
Here are some of the healthiest foods to include in your Breakfast. Along with being nutrition-rich, they also offer some key calories to keep you going the whole day. Read on to know the best healthy breakfast foods list in India!
Rich in antioxidants, vitamins and fibre, this is one food item that can be considered for breakfast without a doubt. It also makes a great combination with cereals. It is low in calories and keeps the body and mind active all day. You can consume them whole or even in the form of berry smoothies and juices, making it one of the best breakfast foods to keep you going all day long!
2. Greek Yogurt (Non-Fat):
Yoghurt and on top of that if possible Greek yoghurt is one of the top-notch options that you can include in the first meals of the day. It has good levels of protein and one that helps in controlling the hunger pangs. Have a small bowl each day if possible. Greek yoghurt is good for the skin too as it adds radiance. This is one of the best breakfast food items to include.
Eggs are one of the easy breakfast foods to include. There is no substitute for eggs when it comes to high levels of protein which is an important requirement to gain energy for the entire day. This makes eggs a healthy breakfast option and a top one too. Include 1-2 eggs in the meal as per your hunger and see how well it helps not only to keep you fit and concentrated but also in keeping away health problems like cholesterol.
4. Peanut Butter:
For those who are looking for a quick way to feel energized in the morning, there is nothing better than using peanut butter to the rescue. All you need is some of this spread on whole wheat bread and you are good to go where a healthy breakfast option is concerned. This is one of the high protein foods for breakfast.
One of the key components of breakfast is solid food like grains or cereals, which are rich in carbohydrates. Oatmeal, muesli, cornflakes or any other form of whole grains can be taken as cereals for breakfast. It is one of the best ways to add some carbohydrates to the diet and start your day well along with being active. Cereals are completely low in fat and high in energy making it the right breakfast food option.
See More: Healthy Low-Calorie Breakfast Recipes
6. Green Tea:
IF you are worried about calories, why not switch to a healthier alternative like Green tea? Not only does a cup of green tea cleanses the system from toxins and dirt but also hydrates the body to regulate the functions. It is also one of the quick breakfast foods that can keep you fit. The rich antioxidants can keep your system active and protect it from the damage of free radicals in the body.
The best and the most delicious way to use the benefits of milk as well as fruits is to blend them into a nice a smoothie. Smoothies are a perfect way to combine multiple fruits, dairy and other elements into a bowl of healthy breakfast. This natural drink will ensure that a lot of nutrients are provided to the body. Topping it with chia seeds, flax powder or even some almond butter can enhance the benefits of your breakfast.
Bananas are the best food to eat for breakfast and tops the charts in the list of healthy food choices. To curb the hunger pangs and to provide the body with instant energy and minerals like potassium; you can easily include a ripe banana in the breakfast. Along with eating the whole fruit, combining banana with other fruits, cereals or even milk can give you a super delicious breakfast in just a few minutes.
9. Fruit Juices:
One of the fresh options that give you a lot of vitamins and minerals is to extract juice from seasonal fruits and have it in breakfast. Fruit juice is a healthy beverage that is loaded with natural sugars to give a perfect start to your day. However, it is recommended to have a glass of juice along with a solid breakfast to keep you satiated for long.
Caffeine can reactive your body by stimulating the central nervous system. Coffee is a key source of Caffeine, which can remove sluggishness and drowsy feeling in the morning. Coffee can also boost your metabolism and aid in seamless bowel movements. It is advised to take coffee along with other solid foods and restrict the quantity to 1-2 cups.
Nuts are one of the healthiest, nutritious breakfast foods to include. They are laden with many micronutrients like vitamins and minerals, which can supply the body with the right amount of energy. Nuts are also sources of good fats, essential for the health of your heart, skin and hair. Include a bowl of mixed nuts to avail the best benefits of this food group.
See More: Healthy Low-Calorie Lunch Recipes
12. Cottage Cheese:
Cottage Cheese is an important source of Calcium in the body. This element is needed for keeping your bones healthy and strong. Along with prevention of Osteoporosis, Cottage Cheese can also reduce the chances of fractures in the body. It is also rich in probiotics, which can improve your gut health.
13. Sprouted-Grain Bread:
Although white bread is unhealthy to your body, sprouted grain bread does plenty of good to you. It has low amounts of carbohydrates, high protein and even equally high amounts of fibre. This bread has relatively less percentage of added sugar, making it suitable for Diabetic patients as well. Sprouted bread also contains low gluten levels and hence can be eaten by people with gluten sensitivities.
Oatmeal is an incredibly nutritious food to be had in your breakfast. It is light on the stomach, yet can give you a filling feeling for a long time. Oatmeal can also control your blood sugar levels and at the same time protect your heart from LDL cholesterol. It contains a soluble fibre called Beta-Glucan which improves the health of your digestive tract. This is why Oatmeal is the best morning breakfast food.
Grapefruits are citrus fruits which are often seen on breakfast tables in many countries. These fruits are laden with antioxidants to prevent the oxidative damage at the cellular level. Grapefruits are delicious breakfast foods, which are also rich in Vitamin C, which can strengthen your immune system and protect you from common infections. The fibre in these fruits can improve the digestion and also aid in weight loss.
Watermelon is the most preferred summer fruit for its refreshingly sweet taste and is also a light food for breakfast. Made with about 90% of water and fibre, watermelon is the best bet when it comes to your gut health. It also quenches your thirst, while supplying the body with key vitamins and minerals. Watermelon juice is a perfect way to kickstart a day, without worrying about the calorie count.
See More: Healthy Low-Calorie Dinner Recipes
17. Sweet Potatoes:
Sweet potatoes are the best alternative to the carb-rich, starch potatoes. They are relatively low in calories and are rich in dietary fibre. Sweet potatoes also contain high amounts of Vitamin C, Beta Carotene and Magnesium, which protect your body. Along with boosting our immunity, sweet potatoes can also fuel the energy levels in the body.
Now that you have learnt about the list of healthy foods for breakfast, it’s time to change your options! As per the thumb rule, Breakfast should comprise of a king-sized meal, consisting of foods from various groups to ensure well-rounded, balanced nutrition. Adding at least two or three elements from this list not only satisfies your hunger pangs but also keep your body fit and active. Remember, your morning is the most productive part of the day and your breakfast is its fuel! So, don’t miss out on this!