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12:50 PM
Thursday 12 November 2020
I wrote – Shaima Morsi
If there is one habit that nutritionists want you to practice, it is to have a healthy and balanced breakfast.
And starting the day with a healthy meal can set you up for better options for the rest of the day, so eatthis offers 7 top tips for a healthy breakfast:
1- Include a source of antioxidants:
Antioxidants can defend your body against some of the biochemical changes that occur due to stress, so you should eat foods that contain them, especially when you have a long, busy work day.
2- Whole grains:
Whole grains increase the fiber content at breakfast, which helps you feel full for longer periods of time and stabilize your blood sugar.
Fiber also keeps your digestive system in peak condition, while also helping you maintain healthy cholesterol levels.
3- Don’t forget to eat protein:
One way to avoid high blood sugar is to eat protein for breakfast, plus carbohydrates are a fast fuel.
It is not ideal to have a high carbohydrate breakfast without proteins. Eating protein first (such as eggs before fruit) can lower your high blood glucose level compared to consuming carbohydrates first.
4- Enjoy a cup of coffee:
Recent evidence shows that coffee may be helpful in reducing the risk or severity of cardiovascular disease, diabetes, and some types of liver disease.
Additionally, coffee is a rich source of antioxidants and polyphenols which may contain anti-inflammatory properties. Homemade coffee is the best and the less sugar the better.
5- Eat fruit and vegetables:
Fresh fruits and vegetables can add a lot to your breakfast, both in terms of flavor and nutrient content, and you will increase the micronutrient and fiber content at breakfast without adding a large amount of calories.
6- Eat dried fruit:
One of the best ways to increase the nutritional value of breakfast is by simply adding nuts to the breakfast.
Walnuts are an excellent source of fiber, unsaturated fatty acids, proteins, magnesium, potassium, and many vitamins and minerals. Increased walnut intake throughout the day has been associated with lower rates of cardiovascular disease, reduced weight gain, and lower obesity rates.
Eat high in fiber.
It’s best to look for high-fiber foods like oatmeal, avocado, pears, and berries, which keep your stomach alert throughout the morning.
It can also reduce the risk of heart disease, diabetes, stroke, and colon cancer, and the insoluble fiber found in whole grains and vegetables can add large amounts to your diet, which helps maintain your weight. soluble fiber in oats can help. Beans, nuts, and fruits help lower cholesterol and control blood sugar levels.
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