Written By Paisley Hansen / Reviewed By Ray Spotts
You've undoubtedly been told that breakfast is the most important meal of the day. While current research may call that into question for some folks, a complete and nutritious breakfast is an excellent way to get your day started on the right foot.
If chosen carefully, you can get a healthy dose of nutrients, supply your body with the energy it needs to run at peak performance and stave off hunger and cravings until lunchtime. So, what makes a healthy breakfast?
Drawing ingredients from a variety of sources is a great start. Choosing options that are delicious and easy to pull together is also important.
Here are a few suggestions to help you get each day started right.
1. Go With Whole Grains For Breakfast
There are plenty of reasons to include whole grains in your diet. They help lower your risk of heart disease, obesity, type 2 diabetes and some forms of cancer, for starters.
They are also loaded with protein, antioxidants, B vitamins, and trace minerals. If that wasn't enough, whole grains are also an excellent source of fiber.
According to the American Heart Association, most adults should aim to consume at least 25 grams of fiber each day. Why is it so important? Fiber acts to increase satiety so you feel fuller for longer periods.
It also promotes gut health, which is linked to lower rates of chronic disease. Give your whole grains a boost by adding a probiotic supplement with a great morning complete offer.
2. Include A Complete Protein For Breakfast
You probably already know that protein forms the building blocks of all tissue. However, that's not all it does. Protein is also responsible for a host of other functions in the body. It helps regulate hormone production, chemical reactions and energy production.
It also helps maintain balance, bolsters the immune system and ensures nutrients get where they are needed most. A few suggestions to help you find the perfect protein to make your breakfast complete include eggs, lean meats like chicken and turkey, tuna fish, quinoa and nuts.
3. Add Healthy Fats To Breakfast
Fats have gotten a bad reputation over the years, but they aren't all made the same. Unsaturated fats, those that are largely from plant sources, are actually quite healthy.
They help regulate fats in your blood and keep cholesterol levels balanced. In addition, healthy fats are an excellent source of long-lasting energy.
Olive, canola and sesame oils are all excellent examples. Avocados, soy and soybeans, and many nuts and seeds are also excellent sources of good fats.
As a general rule, you should try to avoid or limit saturated fats, which largely come from animal sources. Most will be solid at room temperature and turn to liquid as they heat up.
Butter and lard are excellent examples. Trans fats are a special type of saturated fat that is linked to increased LDL levels and rates of heart disease.
While small amounts do occur naturally in some animals, most are made through an industrial process that adds hydrogen to oils to make them more solid. Any time you see trans fats on a label, try to steer clear. They are often listed as partially hydrogenated oils.
4. Whip Up A Breakfast Smoothie
Smoothies are quick and easy breakfast options for when you don't have a lot of time. They come together in minutes and can easily be taken along on your morning commute. Add fruit and vegetables, rolled oats, nut butter and a healthy milk option to make your smoothie a complete breakfast.
5. Make-Ahead Breakfasts
If you like to plan meals ahead of time, you can carry that over to breakfast. Try making a batch of any of these great complete breakfasts and storing them in the fridge or freezer for a satisfying meal that will start your day off right.
- Overnight oats with chia seeds and fruit
- Egg cups with spinach and turkey
- Whole-grain muffins with fruits or veggies
A healthy breakfast provides the fuel you need to start your day. Choosing ingredients wisely can improve your health, reduce your risks of certain diseases and help you stay full straight through to lunch.
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Paisley Hansen is a freelance writer and expert in health, fitness, and growing young. When she isn’t writing she can usually be found reading a good book or hitting the gym. She loves hearing from readers so feel free to contact her through Facebook.
Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.