Healthy foods you should eat in the morning a good morning routine and a healthy breakfast will help you conquer the day unfortunately most people only have coffee for breakfast and skip the most important meal of the day why well it's a long list of excuses no time I have to catch the bus I am already late I don't like eating so early and so on other people prefer to stop by the local pastry shop and get a donut or pancake for breakfast however these sweet delights are loaded with lots of saturated fats and sugars and little to no protein or Fiber so what should you eat in the morning that is both healthy and keeps you going until midday let's see before we proceed please note that everything mentioned in this video is unbiased fact checked and reviewed by qualified health professionals with that said let's jump in and talk about 10 healthy foods you should eat in the morning
#1. Fruits
in the morning yes the more color folded plate the better fruits are rich in all sorts of polyphenol compounds depending on their color so you need to keep them as colorful as possible plus if you're one of the people who don't like a full meal in the morning a bowl of fruits will provide you with an easy and lightweight bag of fiber and vitamins to help kick-start your day the fiber will help slow down the absorption of sugars and that will definitely give you energy but what fruits well consider oranges strawberries lychee papaya cherries kiwi guava or apples they're all high in vitamin C and antioxidants that help make your skin glow and prevent premature aging bananas cantaloupe and mango are also good sources of potassium and an excellent idea for your morning bowl of sunshine bananas are rich in resistant starch that travels through the body unchanged helping your digestive system for diversity and if you're not a fan of fruit salads you you can pair bananas with oatmeal cereal or Nut Butter you won't regret it research shows that whole fruits provide tons of benefits for your health from a lower risk of heart disease and cancer to reduce rates of depression premature aging or gut problems don't try to cheat your way out of this by drinking a glass of fruit juice in the morning while healthy fruit juice doesn't have the fiber minerals and vitamins you'd get from eating whole fruits so how colorful is your fruit plate this morning
#2. Salmon
is a great food you can eat in the morning it is a fatty fish that pairs beautifully with scrambled eggs and whole wheat toast it is easy to make lightweight and highly fulfilling it will keep you going way past midday salmon is a superfood that provides you with essential omega-3 fatty acids that will help you start your morning clean and mighty
#3. Cottage Cheese
cottage cheese is rich in vitamins a b and calcium and can curb hunger like a champ you can mix it with pepper fruits or nuts for a quick delicious and healthy breakfast thanks to its versatile low-calorie protein Rich profile cottage cheese won't disappoint you it is also a good source of iron and folate and the mild flavor is just so good liking our video so far before we move on to the next food don't forget to hit the like button and subscribe to our channel so you never miss out on our new informative videos
#4. Protein Shakes
and smoothies are probably the easiest and quickest forms of breakfast however you have to be mindful of the protein powder quality and origen Whey and pea protein are probably the most famous but there are countless brands that sell them so Choose Wisely protein is vital to the good functioning of our body building and maintaining muscle mass supporting enzymatic reactions and a healthy skin more than that protein helps you feel full for longer and reduces the feeling of hunger if you go to the gym in the morning protein shakes are great post-workout meals providing ample protein and Rich nutrients for post-workout recovery if you are more of a smoothie type of person you can add a scoop of protein to your banana or frozen fruit smoothies it will help you feel full for longer giving you the extra energy you need to deal with a tough morning
#5.Black Tea
is an excellent substitute for coffee in the morning it will wake you up help fight lethargy and increase your focus the black tea flavor however is quite strong and it will take some getting used to black tea has strong antioxidant properties can boost heart health and lower bad cholesterol it also contains caffeine and an amino acid called l-theanine studies show that l-theanine increases Alpha activity in the brain providing better focus and relaxation according to research people have more stable energy levels after drinking tea compared to drinking coffee so plaque tea offers a variety of health benefits including antioxidant compounds that prevent inflammation in the body it might be a better deal than coffee in the morning don't you think
6. Greek Yogurt
is a first class source of protein you can add to your daily breakfast it's thick and creamy texture has been linked with several health benefits including a healthy gut a strong immune system less weight gain and a smaller waist circumference it is a versatile and delicious breakfast choice that you can eat with fresh or frozen berries walnuts almonds or coconuts you can also add Greek yogurt to your morning oatmeal or smoothies for a protein punch
#7. Nuts
are true nutritional powerhouses rich in magnesium potassium monounsaturated fats and antioxidants they might be high in calories but research suggests that our body does not absorb all of those calories and for example we can eat Brazil nuts in Peace by the way Brazil nuts are one of the best sources of selenium you could find almonds and walnuts are also excellent sources of protein and fiber adding them to your Greek yogurt cottage cheese oatmeal or protein shake will help you feel full for longer while also aiding with weight management moreover nuts are super foods that help with your heart and brain health for example one study Associates eating peanuts and walnuts with a 13 to 19 percent reduced risk of heart disease that's really great news besides nuts are delicious foods and are pretty easy to eat so you've got no excuse for skipping breakfast this time
#8. Sweet Potatoes
are delicious superfoods full of fiber vitamins and minerals so why not start your day with these creamy richly textured potatoes which despite their sweetness are sitting nicely low on the glycemic index scale sweet potatoes are versatile and they will help keep you full until lunch they might sound like a strange choice for breakfast it's true however aren't you fed up with eating oatmeal cereals or eggs with bacon every day well sweet potatoes are a fantastic fresh new Option that's healthy and delicious you could swap your morning muffin or bagel with sweet potatoes and your body will thank you for that you can pair them with eggs and vegetables for a complete breakfast
#9. Flaxseed
it's morning you've just woken up and you're looking for an easy and delicious breakfast to keep you going throughout the day well how about porridge with two spoonfuls of milled flaxseed no then how about a tasty breakfast omelette with milled flaxseed pumpkin and sunflower seeds or maybe just a fruit salad with flax seeds a breakfast smoothie with some milk fresh orange and a spoonful of milled flax seed but why flaxseed well they are rich in omega-3 fatty acids fiber and protein in the long term flaxseed can help lower your cholesterol levels improve insulin sensitivity and reduce blood sugar levels some studies claim flaxseed could even protect You Against Breast Cancer so don't forget to sprinkle some flax seeds on your yogurt oatmeal or your smoothies it will give you an extra punch of energy and you'll also reap the health benefits in the long term you see what you have for breakfast can really change your life
#10. Whole Wheat Toast
whole wheat toast is a simple breakfast option that will provide you with a good source of carbs and fiber which your body will digest slowly without raising your blood sugar levels besides you can't eat whole wheat toast by itself you've got to spread some nutritious toppings on it right and there are plenty of options on that front for example you could have fried eggs and tomatoes with whole wheat toast or you could eat avocado and chili flakes on whole wheat toast cottage cheese and strawberries don't sound like a bad idea either sliced figs in Honey pair also well with whole wheat toast there you go plenty of ideas pick one every morning and take your breakfast seriously.
