Breakfast is the ideal time to incorporate nutrients into your diet. When you take a healthy breakfast, it prevents you from overeating during the day. You might be wondering what a healthy breakfast is, and below are some nutrient-rich breakfast snacks.
1. Greek Yogurt
For your breakfast snack, you will never go wrong with Greek yogurt. It is creamy, delicious, and contains proteins. Greek yogurt contains essential vitamins and minerals that the body needs to be healthy. The vitamins include vitamin B12 and B2. Vitamin B12 keeps your blood cells healthy, and vitamin B2 is vital for producing red blood cells and body growth. The minerals present in Greek yogurt are calcium and potassium. Calcium is critical for strong teeth and bones, and potassium regulates heartbeat and lowers blood pressure.
When making Greek yogurt, you strain liquids in milk curds and leave the yogurt creamier and concentrated with proteins. They repair body tissues and increase metabolic rate in the body.
Additionally, Greek yogurt contains hormones that promote a feeling of fullness. These help you maintain good body weight by reducing your intake of calories throughout the day. To make your Greek yogurt more nutritious, you can top it up with berries and chopped mangoes.
2. Oatmeal
You can never talk about a nutrient-rich breakfast without mentioning oatmeal. Oats are whole grains rich in fiber, proteins, B vitamins, and minerals like calcium, potassium, and magnesium. Other than that, oats are rich in antioxidants, which reduce the risks of getting heart diseases and high blood pressure. Also, oats contain a unique fiber called beta-glucan, which lowers cholesterol levels. You can buy chia oatmeal online and prepare it with milk instead of water to boost your protein levels. Oatmeal will be more nutritious if you eat whole natural oat than refined oats with added sugar and sweeteners. Naturally, oats do not contain gluten. However, during processing, oats can get contaminated with other grains that contain gluten. Therefore, if you are on a gluten-free diet, ensure you choose gluten-free oats.
3. Chia Seeds
Chia seeds are a good choice for a nutrient-rich breakfast snack. Chia seeds contain fiber, and when you mix it with water, it makes a great breakfast that will keep you full until your next meal. When you take chia seeds for breakfast, you will have reduced hunger and significant improvement in blood sugar levels. Chia seeds are also rich in omega-3, which makes them suitable for the heart and brain. Additionally, chia seeds have antioxidants and minerals like zinc, iron, and calcium, which boost your immunity and help you stay healthy. To enjoy the chia seeds for breakfast, sprinkle them on your pancakes, smoothies, or yogurt.
4. Eggs
Eggs will never go wrong for breakfast because they are delicious, budget-friendly, and healthy. Taking eggs for breakfast will help you remain full and reduce calories intake during the day. Reduced calories levels keep you healthy by maintaining a healthy heart and good weight. Eggs are rich in vitamin A, D, and B12 and rich in proteins. When you take one egg in the morning, you increase the level of choline, which is essential for a healthy liver and brain. Although eggs contain cholesterol, it is not harmful. Eggs increase the level of “good” cholesterol. High-density lipoprotein absorbs ‘bad’ cholesterol, low-density lipoprotein, and this helps reduce heart diseases.
5. Fruits
Fruits are a great nutrient-rich breakfast snack. They are rich in vitamins, fiber, and minerals like potassium. To enjoy your fruits for breakfast, you can make fruit salad, smoothie, or eat chopped fruits. All fruits are highly nutritious. For instance, bananas contain vitamin B6, which helps produce serotonin hormone, elevates moods, and reduces anxiety and depression. Avocados, on the other hand, are rich in healthy fats, fiber, and water. Healthy fats reduce the risks of getting heart diseases, cancer, and diabetes. Eating avocado for breakfast helps you remain full until the next meal and help you reduce calories intake.
Conclusion
Breakfast remains to be the most important meal of the day. However, remember it is better to go breakfast-free than taking an unhealthy breakfast. A healthy breakfast helps you maintain a good weight because you will reduce calories intake throughout the day. Additionally, a nutritious breakfast fuels your body and prepares you to face the activities of the day.