I wanna challenge you to start eating better for one week. I know that some people say that eating breakfast docent really matter but I don't know about you but when I don't eat breakfast I feel more crabby then usual. ( Ask Kim 🤣) There has been many research done that says that eating a healthy and balanced breakfast is the best way to go!
I want to challenge you for a whole week to eat something healthy this week rather then yours typical Mc Donalds breakfast macgriddles.
Here are the top 7 Healthy foods to eat in the morning.
Eggs are undeniably healthy and delicious.
Studies have shown that eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels. In one study, men and women who ate eggs for breakfast felt more satisfied and took in fewer calories during the rest of the day than those who consumed a bagel. Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders like cataracts and macular degeneration.
Greek yogurt is creamy, delicious and nourishing.
It’s made by straining whey and other liquid from milk curds, which produces a creamier yogurt that is more concentrated in protein. Protein has been shown to reduce feelings of hunger and has a higher thermic effect than fat or carbs. Yogurt and other dairy products can also help with weight control because they increase levels of hormones that promote fullness, including PYY and GLP-1. What’s more, full-fat yogurt contains congested linolic acid (CLA), which may increase fat loss and decrease breast cancer risk.
It’s high in caffeine, which has been shown to improve mood, alertness and mental performance. Even small amounts of caffeine can achieve these effects. An analysis of 41 studies found the most effective dose to be 38–400 mg per day to maximize the benefits of caffeine while reducing side effects. Caffeine has also been showen to increase metabolic rate and fat burning. In one study, 100 mg of caffeine per day helped people burn an extra 79–150 calories over a 24-hour period.
Oatmeal is the best breakfast choice for cereal lovers. It’s made from ground oats, which contain a unique fiber called oat beta-glucan. This fiber has many impressive health benefits, including reduced cholesterol. What’s more, oat beta-glucan is a viscous fiber that promotes feelings of fullness. One study found that it increased levels of the fullness hormone PYY and that higher doses had the greatest effect. Oats are also rich in antioxidants, which protect their fatty acids from becoming rancid. These antioxidants may also benefit heart health and decrease blood pressure.
chia seeds are extremely nutritious and one of the best sources of fiber around. In fact, one ounce (28 grams) of chia seeds provides an impressive 11 grams of fiber per serving. What’s more, a portion of the fiber in chia seeds is viscous fiber, which absorbs water, increasing the volume of food moving through your digestive tract and helping you feel full and satisfied. In a small, 12-week study, people with diabetes who ate chia seeds experienced reduced hunger, along with improvements in blood sugar and blood pressure.
High-Protein Chia Seed Pudding
- 1 ounce (28 grams) of dried chia seeds.
- 1 scoop of whey protein powder.
- 1 cup (240 ml) of coconut milk or almond milk.
- Half a cup of berries.
- Stevia or another sweatneer to taste, if desired.
- Combine all ingredients in a bowl and mix well.
- Cover the bowl and refrigerate for at least one hour.
Berries are delicious and packed with antioxidants. Popular types include blueberries, raspberries, strawberries and blackberries. They’re lower in sugar than most fruits, yet higher in fiber. In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup or 120 and 145 grams, respectively. What’s more, one cup of berries contains only 50–85 calories depending on the type. Berries also pack antioxidants called anthocyanin, which protect your heart and may help you age bette. Berries have been shown to reduce markers of inflammation, prevent blood cholesterol from oxidizing and keep the cells lining your blood vessels healthy.
Green tea is one of the healthiest beverages on the planet. It contains caffine, which improves alertness and mood, along with raising metabolic rate. Green tea provides only 35–70 mg of caffeine per cup, which is about half the amount in coffee. Green tea may be especially helpful against diabetes. A review of 17 studies found that green tea drinkers had reductions in blood sugar and insulin levels. It also contains an antioxidant known as EGCG, which may protect your brain, nervous system and heart from damage.
Whether or not you eat breakfast is a personal choice.
Despite what you may have been told as a child, skipping breakfest does not necessarily have negative effects, as long as you eat a balanced diet throughout your day.
If you do eat in the morning, make sure to start your day off right by fueling your body with the healthy and nutrient-dense foods outlined in this article.
For more information please visit : https://www.healthline.com/health/food-nutrition/citrus-salad-with-arugula-and-pecans