Top 10 Breakfast Foods
Ever heard of the saying that goes, “breakfast is the most important meal of the day”? True as it may be, the reality is, people nowadays do not really seem to mind the importance of that. Due to a hectic schedule, some of us might tend to overlook the precious meal we are supposed to take first thing in the morning. While it is understandable, making it a habit is already another story. In this list, we will discuss the top 10 breakfast foods you should consider as important not just to start the day, but to be able to continue through it.
The aim of this list also is to set up some adjustment in your daily dietary program, specifically during the first meal of the day. The truth is, while some do take their breakfast, they are doing it in an improper way; perhaps by not eating the correct foods. This ironically means skipping breakfast is much better after all. This should not be used for a reason though. Eating proper breakfast provides you with an ample energy and vitality for you to last through the rest of your activities. Remember though that if you already get used to that kind of habit, this article does not aim to change that. Breakfast basically is a personal choice. Read more – The 20 Best Foods to Eat in the Morning
10 Foods to be Included in Your Breakfast Menu
Best Breakfast Foods – Oatmeal or Porridge
The first and probably the oldest breakfast food in our list is porridge, with oatmeal being the most common. Though both terms are used interchangeably, oats basically is a type of porridge. Porridge meanwhile can be anything such as cereals made from grains, fruits, vegetables, etc. It might be boring to some but it actually depends on what you add, like butter, sugar, syrup, or whatever, to level it up. Oats have an impressive list of various health benefits, including beta-glucan fiber that reduces cholesterol and as a breakfast food, increases the feeling of satiety. That’s why oats should never be ignored as one of the most effective breakfast foods out there.
Best Breakfast Foods – Pancakes
It would be a huge sin not to include pancakes on your breakfast menu. While it is surely an exaggeration, pancakes as a breakfast staple have always been a part of our morning regimen to boost ourselves through the day. They can be fluffy, they can be soft. We love them thick and we also love them thin. They come as sweet, while sometimes they come as savory. In all cases, pancakes are everybody’s favorite. A word of caution here though. Since pancakes basically come in varieties and hence, are surely nutritious in every way, you might want to lend extra care with all the calories and sugar and fat you are getting, particularly when you top them with lots and lots of syrup and butter. It’s always better to mix in some fruits for added nutrition.
Best Breakfast Foods – Fresh Fruits
Speaking of fruits, consuming them alone is an effective way toward a healthy and satisfying breakfast. Berries are notoriously considered superfoods for all the nutrients you can get. Raspberries, blueberries, strawberries, blackberries; you name it. Make the most out of their versatility by mixing them in with other breakfast recipes like oatmeal and smoothies. Avocadoes, on one hand, are starting to be as famous as berries these days. What with all the vitamins and minerals you can possibly benefit from such as fiber, protein, and a little bit of omega-3 fatty acids. Mangoes are versatile as well. Try them as a breakfast smoothie with some scoop of protein powder and a trickle of oats to further its nutritional value. Bananas won’t certainly be left out too. Having an adequate amount of carbohydrates, these fruits will be able to power up your energy. And of course, who would have forget the fruit that a serving a day will immediately keep the doctors away? Apples should be consumed at every opportunity.
Best Breakfast Foods – Eggs
Have your fair share of protein first thing in the morning by always having eggs in your breakfast menu. Aside from the nutrient that is considered the building block of virtually everything in our body, eggs are also rich in antioxidants such as lutein and zeaxanthin that are good for the eyes, helping prevent macular degeneration, cataract, and other eye disorders. The choline contains also benefits the accumulation of fat and cholesterol in the liver and promotes brain health. Though it’s high in cholesterol, consuming eggs do not really affect the heart in contrast with saturated fats, thereby eliminating the risk of heart disease by changing LDL cholesterol into HDL; also boosting insulin sensitivity in the process. In fact, up to 7 eggs, a week can be consumed and you’ll still get away with it. Due to its versatility, eggs can be tailor-made with different ingredients like veggies and meats into an omelet. Rather choose scrambled, sunny-side up, or poached? Eggs can do all of that too.
Best Breakfast Foods – Dairy Products
One extremely healthy option that is often considered as snacks can also be consumed first thing after waking up. Yogurts are not only nourishing and wholesome; they are very delicious as well. Consume them with fresh fruits that are also included in this list as previously discussed above. Aside from decreasing appetite, it also helps in losing weight as it has a higher thermic effect, which pertains to an increase in metabolism, compared to fat or carbs. But perhaps its most famous component is the prebiotics, the type of good bacteria that keep our gut healthy. Other products include cheese—cottage cheese in particular—that is known to be as fulfilling as eggs. The same with yogurt, they help decrease your hunger, increase your metabolic rate, and promote weight loss. And of course, we have chocolate milk or any milk for that matter. Not only is it a perfect partner for practically anything on your breakfast menu, its naturally occurring electrolytes will hydrate you more than ordinary water.
Coffee is easily among the most available food in practically everyone’s breakfast menu. After all, it’s the number one beverage to start your day. The main ingredient here, as we all know, is caffeine. Effectively a day-starter indeed as it helps improve mood, mental alertness, and overall performance; enhancing your metabolism along the way, which means it helps you burn fats faster. Thanks to its high amount of antioxidants too, the effects of stress are reduced, along with inflammation, oxidative stress in the cells, and other health benefits even one involving the delay of onset of Alzheimer’s disease. Another rich source of caffeine is green tea. It basically has the same effect as coffee. More to that, it’s also useful in reducing blood sugar and insulin level while helping protect the nervous system and heart from damages brought by free radical.
Best Breakfast Foods – Seeds and Nuts
One of the most important components of your breakfast menu is also the smallest in size. You can make the most out of seeds through its versatility. Mix them in with yogurt, smoothies, and salads among others and benefit from all the nutrients it contains. Flaxseeds, for instance, are rich in viscous fiber that keeps you feeling sated for long after you eat. A research put out in a cancer journal even stated that it helps prevent breast cancer, boosting insulin and decreasing the level of blood sugar along the way. Chia seeds are also brimming with fiber, together with antioxidants and other essential minerals. Nuts such as almonds and Brazil nuts are also a vital inclusion on your breakfast menu.
Best Breakfast Foods – Bread and Pastries
Bread and pastries, though technically different, have common similarities and are being used interchangeably as part of a breakfast menu. They are extremely versatile too, perfect as partners for any breakfast foods. French toast, for instance, is impeccable with peanut butter, any sorts of jam, cream cheese, syrup, or with a slab of butter. The thick and more loaded bagels can also be consumed plain or as flavored. Try a buttered cinnamon bagel sprinkled with sugar. Panini or Turkish bread can also be made into pizzas and other delicious recipes. Now, if you are more health conscious, try sprouted grain bread that is perfect with avocado. Bread and pastries come in varieties so you will never have a reason to get bored.
Best Breakfast Foods – Cold Pizza
Having problems with leftover pizza from last night? Stop yourself from totally disposing of it. Cold pizza can be reheated as part of your breakfast menu and there are many ways you can do so. Instead of microwaving them, you can instead reheat it in a skillet for a few minutes. Or you scramble it with beaten eggs for a frittata, bake it to make a pizza breakfast casserole, or simply grill it on a waffle iron. Also put some bacon bits and shredded hash browns for the toppings, with salsa as the base. In fact, the way pizza cools down overnight on a refrigerator will give the sauce and cheese a different flavor. Just be careful with vegetable pizzas as they don’t usually tend to go well.
Best Breakfast Foods – Protein Shake
This last item in your breakfast menu is essential especially for those who are striving to gain weight and muscle, now in contrast to those who want to lose extra pounds. Protein powders such as egg, soy, whey, and pea are all easily absorbed by the body, with whey protein being the most effective in suppressing appetite; making them an excellent option to start the day. This is aside from all other health benefits it can provide such as lowering your blood sugar level and helping preserve muscle mass when you are losing weight or as a sign of aging. You can add some fruits, seeds, and nuts, or some vegetables to make it more filling and for an extra boost of essential micronutrients. Muscle Building Protein Shakes Recipes