We have partnered with Natural made to bring you a list of breakfast foods that will help you get through the day.
Let’s face it – getting out of bed sometimes feels impossible. If you often feel lightheaded in the morning, keep in mind that the food you eat can have a big impact on giving you energy and motivation to get through the day.
A balanced breakfast includes protein, slow-digesting carbohydrates, and healthy fats, along with some fruit or vegetables. This is why they are important:
- Protein. It is used to build and repair tissues in your body, transport and store nutrients, and provide energy for your body.
- Carbohydrate. It is the main source of energy for your body. Fiber is a type of carbohydrate that helps digestion.
- Fat. It supplies energy and also helps your body absorb several vitamins. Eat lots of monounsaturated or polyunsaturated fats, such as those found in nuts, avocados, and olive oil.
Adding the following foods or a combination of these items to your breakfast can give you the energy boost you need to go about your day.
Your body processes food to release the energy it contains. Foods high in carbohydrates are probably the easiest to convert into fuel.
But simple carbohydrates, such as sugar, tend to be used up very quickly. This means they will only give you short bursts of energy that will run out quickly.
For long-lasting energy, add complex carbohydrates, such as whole grains and whole grains, to your breakfast.
Oatmeal without added sugar is one of your best choices. Oats are a whole grain food and a good source of carbohydrates and fiber, along with some protein and fat.
Oats also contain vitamins and minerals, including:
- vitamin B1
Due to their fiber content, oats will keep you feeling fuller for longer. In other words, oatmeal will provide a long-lasting satiety for you to go through the day.
Oatmeal can be eaten by boiling oats with water to become pureed. You can then add a variety of toppings or mixes, including:
- protein powder
- cocoa powder
Oats can also be the basis for baked goods or pancakes.
Almonds are a good source of:
- vitamin E.
Almonds also contain some protein.
Despite being high in fat, this is the kind of fat you want for breakfast. Almond butter is high in monounsaturated fat, a type of fat linked to reduced heart disease and better blood sugar control.
Two tablespoons of almond butter contains about 3.3 grams of fiber and 6.7 grams of protein, which means you’ll feel full longer.
You can easily add almond butter to smoothies or mix it in a bowl of hot oatmeal. When shopping for almond butter, make sure to buy a brand that has no added sugar, trans fats, or artificial ingredients.
Moderation is key when it comes to peanut butter, as it’s often high in calories.
Eggs are another solid food that is a good breakfast option. One egg contains 75 calories, along with 6 grams of protein and 5 grams of healthy fats.
They are great choices to form the basis of a super healthy breakfast. Eggs are also very versatile. They can be made into an omelette with vegetables, scrambled, hard boiled, soft boiled – the list goes on.
Greek yogurt is a good source of probiotics. These are live microorganisms that help your intestines stay healthy, so you don’t have to worry about feeling sluggish during the day due to poor digestion.
What’s great about Greek yogurt is the multitude of different strong foods you can add on top of it. Berries, nuts, oats, granola, whole grains, honey, apples, papayas, mangoes, coconuts, and more than a dozen other fruits can make breakfast a fun and satisfying way to start your day.
Papaya is a great addition to a full breakfast. This tropical delight is high in vitamins C and A, fiber, and antioxidants known as carotenoids.
Vitamin C helps the absorption of non-heme iron, which is a type of iron found in plant foods. It can also help support your immune system.
However, it is a water-soluble vitamin, which means that it is not easily stored in your body. So, you need to eat foods rich in vitamin C regularly to replenish your deposits.
Another way to increase your vitamin C intake is by taking supplements. Nature Made Vitamin C comes in the form of:
- chewing gum
- soft gel
- timed release tablet
Papaya is perfect for smoothies with coconut milk or added to yogurt. You can also cut it into small pieces and eat it as a side dish.
Ground flaxseed can improve the quality of your breakfast. Flax is high in soluble fiber, which can help slow digestion and lower your blood sugar. If you tend to snack between meals, adding flaxseeds to your breakfast may work to stave off hunger pangs.
Sprinkle a few tablespoons of ground flaxseed into your oatmeal or yogurt, or try adding it to smoothies or baked goods. You can make hemp “tea” by mixing it with hot water, lemon juice, honey, and spices.
Blueberries, strawberries, raspberries, and blackberries are often considered superfoods. They are high in antioxidants, fiber, and vitamin C.
Although they taste sweet, berries are generally low in calories, so you don’t need to skimp. Even people on low-carb and ketogenic diets can enjoy moderate amounts of berries.
Berries can easily be added to smoothies made with almonds, oats, dairy products, or coconut milk, or they can be added to oatmeal or yogurt. They also make a great mid-morning snack.
Chia seeds are a high source of fiber. The type of fiber in chia seeds is thick fiber, which means that it absorbs water. As food moves through your digestive tract, it increases in volume.
Adding a tablespoon or two of chia seeds to your breakfast can keep you feeling full longer.
You can also experiment with different chia seed puddings that are made by adding chia seeds to milk. When the chia seeds absorb the milk and expand, they create a pudding-like consistency.
Here’s a protein-packed chia seed pudding recipe that is sure to make your day better:
- 3 tbsp. chia seeds
- 2 tbsp. protein powder
- 3/4 cup unsweetened almond milk (or milk of choice)
- 1 teaspoon. cocoa powder
- 1/2 tbsp. maple syrup (or sweetener of choice equivalent)
- pinch of salt
In a bowl, mix all ingredients. Cover and chill for at least 1 hour. Before eating, you can add berries or coconut flakes or mix with 1 tbsp. almond butter for an extra energy boost.
There’s a good reason avocado toast has become the newest breakfast craze. Avocado is a fruit that contains a variety of nutrients, including healthy fats, vitamins and minerals.
- vitamin K
- vitamin C
- Vitamin B.
- vitamin E.
Avocados can be added to an omelette or crushed on whole wheat bread. You can also add it to smoothies to give the drink a creamy consistency.
Coconut contains mostly fat, but also has some essential minerals and a small amount of B vitamins.
The high fiber content in coconut meat can also help slow digestion and regulate blood sugar levels.
Flaked or shaved coconut adds a delicious flavor to sweet breakfast dishes. Try it over yogurt, oatmeal, or cottage cheese along with other fruits, such as mangoes or berries.
Adding any of these foods to your breakfast can give you the extra boost you need to get through a busy day.
Many of these foods contain fiber in healthy doses to slow digestion and keep you full. The vitamins and antioxidants combined with protein and healthy fats are sure to leave you feeling energized as you go about the day.
To get the most out of your breakfast, aim for a breakfast that contains protein along with slowly digested carbohydrates, healthy fats, and fruits or vegetables.
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