Breakfast is the meal you don’t want to miss.
To get your day off to a good start, you need to eat healthy, nutritious foods.
Here are 10 foods to include in your morning menu to help you face your day with a good dose of energy.
1. EGGS
Eggs are a popular breakfast food. They are nutritious and contain high quality protein. The benefit of eating them right after waking up is satiety. Eggs stimulate the metabolism and keep you full longer than eating toast or a croissant. The famous 10 a.m. hunger pangs or the desire for a sweet break are over.
2. GRAI
In addition to fiber and protein, oatmeal contains an impressive amount of nutrients. Phosphorus, manganese, magnesium, iron… What more do you need to get through the day with a full complement of minerals? Add berries and a little maple syrup and you’ve got a tasty, nutritious breakfast.
3. NUTS OR NUT BUTTERS
Thanks to their high fibre content, which allows you to feel full quickly, nuts are an ideal and healthy appetite suppressant. The omega-3s they contain are beneficial for memory, concentration and comprehension! Butter them on your favorite slice of bread or eat them as a side dish.
4. BERRIES AND FIELD FRUITS
All kinds of berries are a great way to start the day. They are low in calories, high in fibre and high in antioxidants. Add raspberries or blueberries to cereal, oatmeal or yogurt. Mix them into daily smoothies as well. Fresh or frozen, berries are always a good idea!
5. FLAXSEED
Flaxseeds are rich in omega-3 fatty acids, protein and fiber. They have many health benefits such as lowering blood cholesterol, improving insulin sensitivity, reducing blood sugar and even protecting against breast cancer. Flaxseeds can be sprinkled on yogurt or oatmeal, or blended into smoothies.
6. GREEK YOGURT
Eat it every day of the week if you like. Greek yogurt is thick, creamy and has more protein than regular yogurt. It’s rich in calcium and full of probiotics that help support a healthy gut and immune system. Pair this low-fat, high-protein food with other foods on this list, like berries or nut butter.
7. COTTAGE CHEESE
Cottage cheese is another source of protein. This cottage cheese is just as effective as eggs in curbing hunger. It is rich in B vitamins, vitamin A and calcium. Eat it alone or with nuts and fruit, it’s a healthy option!
8. BANANES
A must-have for breakfast. It is high in carbohydrates, which provides energy to the body. This is what you need in the morning to start the day off on the right foot and in great shape! It also contains fibers that will help you feel full and regulate your appetite.
9. COFFEE
Drinking coffee for breakfast is a morning must. Coffee also offers other health benefits thanks to its antioxidants, which help fight inflammation in general.
10. TEA
Black, green and white teas all contain antioxidants, but green tea is probably the healthiest. These teas contain some caffeine, but not as much as coffee.
