First, you should realize that breakfast is the most important meal of a day. Therefore, you should try your best never to skip breakfast as it is great for your health and well-being.
For this article, the purpose is to present you 5 ways to ensure that your breakfast is balanced and nutritious. With a healthy breakfast, you can stay full for longer, have the energy needed for the whole day, reach the recommended daily nutrient servings, and also promote healthy weight.
Just try these 5 suggestions and you’ll instantly experience the positive results:
- Include Protein
When your stomach is empty, it releases ghrelin, and when it’s stretched, this secretion is stopped, thereby sending a signal to your brain cells to increase hunger as well as the secretion of gastric acid and gastrointestinal motility, and prepare the body accordingly for the consumption of food.
Studies have revealed that dietary protein significantly affects ghrelin production. Furthermore, experts have found that a protein-rich breakfast quieted the ghrelin outputs. As such, you can add yogurt, nuts, hard boiled eggs, an organic peanut butter, or a scoop of protein powder to your breakfast every morning.
- Replace Sweet with savory
You should avoid sweet breakfasts, such as muffins, cereals, and loaf bread, as they’re loaded with sugar and can significantly raise your blood sugar levels. Instead, take savory and balanced meals in the morning – they provide a feeling of satiety and don’t increase the blood sugar.
- Add Fat
Adding some healthy fats to your breakfast will make you feel full for longer and give you the energy needed for the day ahead. You can get healthy fats from avocados, almond butter, nuts, seeds, coconut oil, and flax seed oil.
- Add Vegetables
Vegetables have an abundance of fiber that is beneficial for bowel movements. Hence, you need to include them in your breakfast. In fact, having a serving of veggies with your breakfast will help you reach the recommended 2 ½ cups daily more easily.
- Steel Cut Oats instead of rolled oats
The difference between steel cut oats and rolled oats is that steel cut oats aren’t rolled flat into flakes. The whole toasted oat grain, used to make rolled oats, is cut into thirds to produce steel cut oats.
Steel cut oats still have the same nutritional value and provide a feeling of fullness while preventing rapid rises and drops of the blood glucose levels. Oats can also promote the weight loss process.