All the qualified nutritionists and doctors are advising that breakfast is the most important daily meal. Sadly most of us are skipping this important meal for various reasons. 31 million Americans (28 percent of which are men ages 18-34) don’t eat a morning meal, according to a study done by NPD Group. When we don’t eat this meal, our brain puts our body into a starvation mode which means the body will start stashing reserves with your next meal and build up fat. This is how obesity begins in some cases. Also, some people believe that they will lose weight if they don’t eat breakfast which is entirely wrong and unhealthy.
A healthy breakfast is essential for numerous reasons and health benefits. It can help you lose weight, keep you full longer, provide the energy needed for the entire day, and help you reach the recommended servings.What is most important about this meal is that it has to be balanced.
Below you can see 5 ways to boost the healthy value of this meal and help you consume a balanced and nutritious breakfast every morning.
1. Include Protein
Proteins are the most satisfying nutrients. They do most of the work in cells and are responsible for the structure, function, and regulation of the body’s tissues and organs. When the stomach is empty, it releases the “hunger hormone” ghrelin. When we eat, the secretion is stopped, and the brain receives signal to make the needed preparations for the consumption of food. Ghrelin is also regulating the distribution and rate of use of energy.
According to some studies proteins significantly affects the production of ghrelin. Moreover, experts have found that a breakfast rich in protein decreased the ghrelin outputs.
You can add different nuts, yogurt, hard boiled eggs, fish, low-fat meat or an organic peanut butter to your breakfast every morning.
2. Replace Sweet with savory
Although organic cereals are fantastic breakfast choice, if they are processed probably, they are loaded with sugar. White bread, or muffins for breakfast will increase the blood sugar levels dramatically.
Savory and balanced meals in the morning will make your belly happy. So if you don’t mind heating up last night’s meatball marinara, you can enjoy its benefits. This way you won’t skyrocket the blood sugar.
3. Add Fat
To feel fuller longer, you can add some healthy fats to your breakfast. This way you will have more energy during the day.
Avocados, coconut oil, almond butter, and flaxseed oil, seeds, and nuts are loaded with healthy fats. Add a few tablespoons to your meal.
4. Add Vegetables
Vegetables are high in fiber and can help with bowel movements, you should include them in every meal as well and in your breakfast. If you have a serving of veggies with the breakfast, you can more easily reach the recommended 5 a day.
You can make amazing eggs and veggie muffins in only a few minutes. Stir the eggs and some onion, peppers, or spinach into them and enjoy the healthy and nutritious breakfast.
5. Oats And berries
Oats are a wonderful source of fiber and good sugar. They provide a feeling of fullness and prevent rapid rises and falls of the blood glucose levels. If you eat oats with berries and yogurt, you will have a perfect breakfast balanced with proteins, fibers, vitamins and minerals. All you need to help the process of weight loss.