Research suggests that when you eat can be as important as what you eat. People who eat their largest meal at breakfast tend to be less overweight than people who eat their largest meal at lunch or dinner. People who eat breakfast tend to be less overweight than those who skip breakfast.
#1 Start With The Basics.
Whole eggs are a terrific way to start your morning. Eggs don’t affect your cholesterol and the egg yolk contains a lot of protein and healthy fats. Of course, frying them in bacon grease or slathering butter on them will offset the mighty egg’s health benefits. Beans and legumesare high in protein, fiber, and resistant starch, making you feel fuller longer. Beans are great sources for zinc, folate, potassium, iron, and magnesium. Cottage cheese was a huge diet food in the 1970s and they were right! Full of protein and calcium, a serving of cottage cheese is a great breakfast food. Oats, brown rice, and quinoa each make for very tasty breakfasts. They cook quickly, and then check out the add-ons section below for ideas on what to top them with for a satisfying and tasty breakfast.
Nuts are high in magnesium, potassium and heart-healthy monounsaturated fat. They are still high in calories, so don’t go overboard. Fruit is a great way to add a variety of vitamins, antioxidants, and fiber to breakfast without overdoing the sugar. Chia seeds are not just for growing hair on terra cotta figures! Instead, you’ll find an almost perfect food that is high in fiber, low in carbs, and high in anti-oxidants. Flaxseeds are another add on that doesn’t taste like much but adds lots of fiber and may improve insulin sensitivity and reduce blood sugars.
#3 Coffee And Tea.
Who doesn’t start their morning without coffee or tea. Turns out that coffee can improve mood, alertness and mental performance. Coffee also contains antioxidants that reduce inflammation, protect your cells, and decrease the risk of diabetes and liver disease. Green tea is a terrific drink. Like coffee, it contains caffeine, but about ½ the amount. It’s been shown to reduce blood sugars and insulin levels and it contains a very important anti-oxidant that may protect the brain, nervous system and heart.