5 Healthy breakfast

Although breakfast is often cited as the most important meal of the day, it definitely depends on what you eat in the morning.

A healthy breakfast should include a variety of nutrient-dense foods high in fiber, protein, and healthy fats to get your day off to a great start.

Unfortunately, many of the most popular breakfast foods are highly processed or lack these important nutrients.

Here are 10 ways to spice up some of our favorite breakfast foods, like pancakes, muffins, and toast, and start your day off right.

1.breakfast cereal

Although breakfast cereals are often considered a nutritious choice for children and adults, many varieties are highly processed and high in refined grains and added sugars.

Eating too much added sugar can contribute to a variety of chronic diseases, including heart disease, type 2 diabetes, and liver problems.

Refined granules also have a lower fiber content. Fiber is an important nutrient that helps you feel happier after eating.

One of the benefits of grains is that many varieties are fortified with essential vitamins and minerals like iron, thiamine, folic acid, and vitamin B12.

It’s best to look for breakfast cereals that are low in sugar and made from whole grains, such as oats, brown rice, or wheat bran. Pair muesli with plain yogurt or milk and fruit to balance your meal.

2. Pancakes and waffles

Pancakes and waffles are a popular weekend breakfast meal at home or in restaurants. While pancakes and waffles contain more protein than other breakfast foods, they’re typically made with white flour, a refined grain that doesn’t contain a lot of fiber. Additionally, pancakes and waffles are typically topped with maple-flavored pancake syrup, which contains high fructose corn syrup and lots of added sugar. A tablespoon of pancake syrup has 8 grams of added sugar, and it’s easy to throw a few tablespoons in your pancakes and eat more added sugar than recommended in a day.

To give your pancakes or waffles a healthy twist, try making them with whole grains or nuts instead. Try whole wheat flour, oatmeal, or almond flour. Eating more whole foods, plant-based and fiber-rich is associated with decreased insulin resistance You can also top them with fresh fruit, plain yogurt, peanut butter, or some plain maple syrup.

3. Toast with margarine

Toast with margarine may appear like a traditional breakfast choice. However, white bread is made from refined flour, which means it lacks fiber and essential nutrients. Additionally, some types of margarine contain trans fat, which may increase inflammation and contribute to heart disease . Instead, opt for whole-wheat bread whenever possible, and choose healthier toppings on toast, like sliced ​​avocado, peanut butter, hummus, or cottage cheese.

4. muffin

Muffins are a popular breakfast dish, usually made with refined flour, vegetable oils, eggs, and sugar. Muffins sold in bakeries, coffee shops, and grocery stores are often very large and therefore contain more sugar and calories than most people realize. In fact, a chocolate chip cupcake at a popular coffee shop chain has 36 grams more added sugar (or 9 teaspoons) than a chocolate-covered donut there are many healthy muffin recipes that you can make at home. They often contain ingredients like whole wheat flour, fresh fruit, or greek yogurt. Alternatively, treat yourself to some store-bought muffins occasionally, try saving half for later, and add a hard-boiled egg for some protein and portion control.

5. Fruit Juice

While fruit juices may seem like an easy way to increase your fruit intake, many fruit drinks on the market actually contain very little fruit and are sweetened with sugar or high fructose corn syrup.

Although 100% fruit juices provide more nutrients, they often contain high amounts of naturally occurring sugars and lack the fiber you get from eating whole fruit, which helps you feel full (10).

Prefer whole fruit to juice, and if you like juice, dilute it with water or seltzer to reduce the sugar content in your cup.

You can also try making smoothies with your favorite fruits and vegetables for a refreshing drink that further preserves the beneficial fiber of these ingredients.