Eating breakfast every morning is one of the healthiest habits to have if you are watching your weight. Several researches have proven that having breakfast prevents overeating later in the day, giving you a nutritional boost and ramping up your energy levels at the same time. Choosing – and keeping track of – the foods you eat at breakfast will dramatically impact your weight loss efforts and overall sense of well-being. While some are packed with zinc, iron, calcium, and magnesium, others provide important amounts of vitamins, fiber, and antioxidants.
We compiled a list of healthy breakfast foods you should definitely consider eating in the morning.
1. Raspberries
A cup of raspberries packs 8 grams of fiber, which is one of the most important nutrients your body needs. A recent study published in Journal of Nutrition has shown that eating 8 grams of fiber for every 1,000 calories you take in will result in a whopping 4 1/2 pounds of weight lost over the course of two weeks. In other words, eating one cup of raspberries in the morning can set you up for weight loss success.
Mix them with cereals and yogurt for an absolutely nourishing and delightful morning meal.
2. Oatmeal
Oatmeal has long been one of the healthiest foods available – and it appears that several studies deem it as an excellent choice for breakfast. Packed with fiber that keeps you feeling fuller for much longer, oatmeal contains slow-release carbohydrates that can help burn more fat if eaten 3 hours before exercising. Furthermore, slow-release carbohydrates will not spike blood sugar as high as refined carbohydrates do, resulting in more weight lost over a shorter amount of time.
Consider playing up a slow cooker oatmeal recipe if you are unsure of the best way to cook this food. With just a sprinkle of cinnamon on top, you will have a scrumptious and all-natural breakfast waiting for you when you wake up.
3. Flaxseed
Flaxseed is a golden mine of omega-3 fatty acids, which can contribute to improving your health and giving you a sense of well-being. Two tablespoons of flaxseed pack more than your recommended daily intake of omega-3’s, as well as fiber and lignan, an antioxidant with potent effects against breast cancer. Add flaxseed to a green smoothie, or sprinkle them on top of your oatmeal for a super-nourishing pairing.
Keep in mind that flaxseed will pass through your body without being digested, so make sure to buy them ground or grind them yourself at home.
4. Blueberries
When added to a glass of unsweetened, fat-free Greek yoghurt, blueberries become one of the tastiest foods for breakfast. Although tiny, these fruits pack a big antioxidant punch that will protect your body against free radical damage, and prevent a wide range of life-threatening conditions including cancer. What’s more, studies show that blueberries can improve memory, motor skills, blood pressure and even metabolism, which makes them a must-have for every morning meal.
Throw a cupful of blueberries along with a few spinach leaves, two tablespoons of flaxseed and a sprinkle of cinnamon in your blender, and mix until smooth. Add ice cubes and keep mixing until frothy for a nutrient-packed, refreshing smoothie.
Final Thoughts
Apart from blueberries, flaxseed, raspberries and oatmeal, there are many other healthy breakfast foods that can turn your morning meal into a punch of nutrients. These include grapefruit, eggs, almonds, oranges, wheat germ, and even whole grain cereals. A word of caution: avoid taking in too much fiber in the morning, otherwise you will be having frequent bowel movements later in the day.
