Jumpstart your morning right with fiber, healthy fats, and protein that you need for a healthy heart.
Breakfast is very important meal of the day that we should never skip, especially if you are on a weight loss diet. To avoid feeling hungry until the next meal, you do not want to feel sluggish and deprived, then eating the right breakfast can help you with your health concerns. Eating breakfast helps you to lose weight, boost your energy, and keep you satisfied all morning.
Results of studies show that those who skip breakfast will tend to
Be Obese or overweight
Eat more calories and added sugars the whole day
Suffer from health conditions like heart disease, diabetes, and high cholesterol problems
Not receive the recommended amount of essential nutrients
Not do exercises regularly
Health professionals and providers agree that what you eat for breakfast matters, just as much as whether you take it and if not, more so. The Harvard Heart Letter recommends some breakfast ideas that are high in whole grains, fruits, and healthy protein sources:
An omelet prepared with an egg, and an egg white, or egg substitute and served with a whole grain toast and orange slices.
A smoothie with milk, yogurt, pineapple or orange juice, blueberries or strawberries, ground flax seeds, bananas with some oat bran, wheat germ (for extra fiber), and healthy oils.
A bowl of steel-cut oatmeal topped with walnuts and fruits.
A whole-grain of English muffins with peanut butter.
Six to eight ounces of 1% yogurt with sunflower seeds and blueberries.
Some easy on-the-go breakfast ideas
Just stock up your kitchen with good ingredients when you do some shopping at the grocery store. And then time, few minutes, every morning to create simple but nutrient-loaded breakfast. These are important life-changing habits that can help you establish a lifetime of healthy eating for a healthier you.
We gather some delicious and heart-healthy breakfast ideas and recipes that will take a few minutes to prepare. These recipes can be eaten at home, or on-the-go so that you will be on your upbeat during your busy days.
These three breakfast ideas are suggestions from Katherine Patton, MEd, RD, CSSD, LD, who is a dietitian in Cleveland Clinic. Each recipe blends protein, carbs, and good fats to make sure that you jump start your day with a delicious, balanced meal to fuel you all morning.
Egg and Cheese English Muffins
Your microwave is a great assist. It is fast and unlike frying an egg in a pan, you do not need to add fat on it. Just whisk one large egg and add chopped vegetables such as tomatoes, peppers, mushrooms, and onions (for extra fiber) and put it in a microwave bowl. Microwave it for about 45 to 55 seconds, or until firm. Set the cooked egg on a slice of whole wheat English muffin. Top it with a slice of 2%-fat cheese. Serve with a cup of fresh fruit.
Crispy Waffle Sandwich
Just spread one tablespoon of natural almond butter on one toasted whole grain frozen waffle and one tablespoon of fruit preserves or sliced banana on another. Press the two waffles together to make a sandwich. Then, enjoy it with an 8-oz glass of your favorite milk or with skim milk, 1% soy, or almond.
Eggs In A Pita
Place a skillet over a medium heat. Lightly coat the skillet with cooking spray. When it is hot, quickly saute a bunch of bagged spinach and 2-4 tablespoons of canned low-sodium diced tomatoes until the spinach droops and tomatoes are warm. Add ¼ cup-½ cup of egg substitute over the vegetable mixture and top with 1 tablespoon of 2%-fat shredded cheese. Cover the skillet until egg is cooked through and the cheese is melted. This maybe about 2 minutes. Put the cooked egg on the bottom half of a sliced, 4-inch whole wheat pita and cover it with the other half. Enjoy this with one 8-0z glass of your favorite milk.
And have enough time to prepare breakfast? Here are some easy recipes to your heart desires:
Low-Fat Frittata with Smoked Salmon & Scallions
The fatty cold water fish such as salmon is high in heart-healthy omega-3 fatty acids and selenium (antioxidant that helps protect your heart). Serve with multigrain toast for added fiber.
Sun Butter, Banana & Chia Seed Toast
A twist on traditional PB and bananas with sunflower seed butter, or any of your favorite seed or nut butter, and drizzle with a whole raw chia seeds for an amazing loads of nutrients.
Coffee and chocolate combined can be beneficial for your health when eaten in moderation. They have essential antioxidants and polyphenols that lowers the risk of type 2 diabetes, while improving the flow of blood. The olive oil adds a healthy dose of monounsaturated fat.
Berry Yogurt Smoothie
An easy and delicious smoothie for those who are in a hurry to start their day. This recipe takes less than 5 minutes to prepare and blend fresh or frozen fruit (like berries and bananas) with Greek yogurt and your favorite liquid like milk, coconut water, or juice. This recipe is good for 2 servings.
“An apple a day,” so says our doctor, can help reduce LDL (bad cholesterol) by about 40%. So enjoy your breakfast with this baked oatmeal.
Zucchini Bread Oatmeal
This recipe is a healthy serving of traditional oats with grated zucchini, nuts, and some spices. You’re in for a super delicious, healthy breakfast!
And finally, if you are planning to opt for a prepackaged breakfast, watch out for tricky salt and added sugar. Always check the nutrition facts information on their packages. Select foods with less of these ingredients. Get those with whole-grains that provide you with dietary fiber and other nutrients that you need to start your day right and healthy.