7 Healthy Foods You Should Be Eating for Breakfast
Whether it’s actually the most important meal of the day or not, breakfast should absolutely be a part of your daily routine. Many health professionals say eating in the morning is one of the best ways to manage, or even lose, weight. A slim waist is just the beginning, because sitting down to dine at the start of your day boosts your health in plenty of other ways.
According to Today’s Dietitian, folks who eat breakfast are better off than those who skip it as they typically consume more vitamins, fiber, and other vital nutrients that keep our bodies functioning properly. A morning meal could even be your ticket to a healthy ticker. A 2013 Harvard School of Public Health study found men who didn’t eat breakfast were 27% more likely to suffer from heart disease.
Of course not all breakfast foods are going to do the trick. Loading up on frosted cereals, chocolate-filled croissants, or a massive pile of bacon won’t do much to set you on the path to wellness. Thankfully, plenty of the best choices are also pretty tasty. Favorites like eggs, avocado, and fruit all make our list. The next time you hit the grocery store, load up on these seven foods to help supercharge your breakfast.
1. Fruit
When making an effort to incorporate more produce into their diets, guys tend to focus their efforts on vegetables. While filling your plate with broccoli or Swiss chard is a good choice, you shouldn’t forget about fruit. Some worry about the higher sugar content, but skipping out on fruit is only going to prevent you from getting the best balance of nutrients. And unlike other other sweet eats, fruit can help you work toward a slimmer physique. A recent study from Washington State University found mice fed a high-fat diet gained 40% less weight when they were also given regular doses of resveratrol, a type of antioxidant found in most fruits. To reap the benefits for yourself, the researchers suggested it’s as easy as increasing your fruit consumption.
Plenty of people have jumped on the juicing bandwagon as a tasty way to get their vitamins, but you’re probably better off eating the whole fruit. You’ll get all the same antioxidants and great taste with less sugar, fewer calories, and a lot more fiber. Check out Men’s Fitness for some of the best choices to add to your morning meal.
2. Greek Yogurt
Ladies have been digging into bowls of Greek yogurt first thing in the morning for years, and guys should follow their lead. This spoonable dairy is a great source of protein to help build muscle, plus plenty of calcium and iron. It’ll keep you full for hours, especially if you add a handful of berries or another fiber-rich fruit. Greek yogurt is also one of the best choices for days when you have no time to spare, because you don’t need to cook a thing. Starting your day with yogurt could also boost male performance in the bedroom. A 2014 study from the Massachusetts Institute of Technology, found male mice that were fed yogurt developed bigger testicles, higher levels of testosterone, and more potent sperm. Sounds pretty manly to us.
While most people think of this food as a sweet treat, go for plain versions. You can sweeten it yourself with fruit or a drizzle of honey or maple syrup. No sweet tooth? Greek yogurt is also a perfect partner for savory flavors. Check out Foxes Love Lemons for a few ideas.
3. Fatty Fish
Fish like salmon and mackerel are among the best protein choices you can make thanks to potent levels of omega-3 fatty acids, which can help protect your heart. Since many doctors recommend dining on these kinds of seafood at least twice a week, you might find yourself getting bored with the same seared fillets for dinner. Introducing fish to your breakfast table will give you a little more room to play around at dinner and also shake up your morning meal.
If the thought of fish for breakfast sounds a little bizarre, keep in mind that it’s pretty standard in other cultures. Even Americans reach for smoked salmon on occasion. SFGate recommended men dig into whole-grain toast topped with tuna or salmon first thing in the morning. You can also double up on your protein by making a delicious scramble or frittata.
4. Eggs
This breakfast go-to is still one of the best ways to start your day. According to the United States National Agriculture Library, one large egg contains roughly 72 calories, 6 grams of protein, and 5 grams of fat. Though many have been wary of overdoing this protein because of cholesterol found in the yolks, a report on the new dietary guidelines released earlier this year revealed “cholesterol is not a nutrient of concern for overconsumption.” That’s great news because the yolks are full of protein as well as a whole host of other important nutrients.
5. Oatmeal
This creamy porridge is one breakfast favorite that could help you drop a few pounds. A 2013 Louisiana State University study found people who dined on oatmeal for breakfast felt fuller and more able to control their appetite than those who ate packaged breakfast cereal. Much of that is probably thanks to the whole grain’s fiber content. In addition to keeping you feeling satisfied, fiber also helps keep you digestive system happy.
If you’re an athlete, this breakfast porridge should be your first choice. AskMen explained this whole grain breaks down slowly in your body to help fuel your body and your brain for endurance events. Toppings like bananas, maple syrup, raisins, and nuts are tasty classics, but oatmeal can easily turn savory. Try it with salsa, a sprinkle of cheese, or roasted vegetables.
6. Avocado
Unless we’re digging into a plate of Mexican food or a salad, most of us don’t see a whole lot of avocado on our plates. That’s a big mistake, because these creamy fruits are loaded with healthy fats and vitamins that keep your body feeling great. As if that weren’t enough, a 2013 study found folks who regularly consumed avocado maintained a healthier weight, ate an overall nutritious diet, and lowered their risk of developing metabolic syndrome.
It’s easy to toss a few slices into any meal, but adding it to breakfast might be one of the tastiest routes. Avocado toast is an obvious choice. If you’re a bit tired of the trend, there are plenty of other ways to work the creamy fruit into the start of your day. The Kitchn shared tons of different suggestions. A breakfast burrito with eggs and guacamole is also a pretty great option.
7. Nuts or Nut Butter
Getting a nutritious breakfast can be seriously difficult when you have a busy day planned. If you typically feel rushed in the morning, reach for a handful of walnuts or toast with a slick of almond butter. Nuts are loaded with healthy fats and a good amount of protein, so they’ll keep you feeling satisfied for hours. Keri Gans, RDN, told Everyday Health her favorite breakfast when she’s short on time is almond butter on a whole-wheat sandwich thin. She also recommended adding a few slices of banana to boost the potassium and fiber content.
Walnuts in particular are a great option for guys who can’t stand the thought of eating fish, because they offer a pretty good amount of omega-3 fatty acids. Try sprinkling some on a bowl of oatmeal, or throw together a fast trail mix with some dried fruit.
Source: www.cheatsheet.com
