Some people don’t eat breakfast because they don’t have time to enjoy and savor it or they are not hungry and do not feel the urge to eat in the morning. Other individuals cannot skip this meal. They need it to start the day well, regain strength and refuel. It is not necessarily a necessity to have breakfast, either in general or to keep the figure. The main thing is to listen to your body and its desires and meet its energy needs.
If you are a breakfast enthusiast, it is better to bet on a salty breakfast to fill up on protein. It allows you to be full and helps in the production of serotonin, namely the hormone of happiness. But whether you prefer to eat salty or sweet, what are the healthiest breakfasts to have in the morning?
Healthiest Breakfasts to Have
Several foods can be great for breakfast. Among the star foods of this meal, the most recommended are:
- Wholemeal bread
- High-protein skyr yogurt
- Chia seeds
- Fresh cheese
- Avocado
- Salmon
- Ham
- Seasonal fruit
Nutritionists advise eating fresh, seasonal fruits, as they are rich in vitamin C and fiber. For wholemeal bread, you can have it with raw butter because it is rich in vitamin A. Regarding the quantity, it is advisable to use two small butter cubes, like those served in hotels, equivalent to approximately 20 grams.
Consuming skyr, a yogurt straight from the Nordic countries, is also recommended because it is rich in protein compared to other dairy products. In addition, it is more filling and less rich in carbohydrates. You can mix skyr with seeds and nuts, such as cashews, and enjoy.
Chia pudding is also one of the healthiest breakfast options. For that, you mix chia seeds and vegetable milk.
In terms of protein, you can bet on a slice of ham and fish, like salmon or mackerel fillets. It is also advisable to consume fresh cheese. Another healthy breakfast items would be avocados as they contain saturated fatty acids.
What Should You Drink in the Morning?
As for drinks, you can consume coffee and tea but with no or little sugar. Replace industrial fruit juices with lemon juice diluted in lukewarm water. This drink is rich in vitamins and helps the liver to filter fat better. You can also drink vegetable milk, such as almond, oat or rice. Unlike cow’s milk, they don’t contain saturated fat and lactose, so they’re more digestible.
What is the Healthiest Breakfast?
According to nutritionists, a balanced and healthy breakfast should include:
- Seasonal fruit for vitamins: kiwis, oranges, apples, or bananas
- Dairy or protein: skyr or a slice of ham
- A hot drink to rehydrate: tea or coffee that contains little or no sugar
- A grain product for fiber: two slices of wholemeal bread with raw butter
What’s the Perfect Breakfast if You’re on a Diet?
If you pay close attention to your weight or are on a diet, eat only one fresh, seasonal fruit. You shouldn’t overdo it because fruits have sugar. You can drink tea with a teaspoon of honey or coffee without sugar. It is also advisable to consume a bowl of skyr that has been mixed with seeds and nuts.
For the salty version, you can have avocado toast with salmon. To make it, spread a slice of wholemeal bread with fresh cheese. Add avocado and a slice of smoked salmon. You can season this dish with a teaspoon of linseed or flavored hazelnut oil.If you work out or play any sport after breakfast, it is better not to overeat and make sure to have breakfast 30 minutes before physical activity. But, if you exercise two or three hours after breakfast, you can have a rich meal in the morning.
Breakfast: What to Avoid?
The foods to avoid for breakfast are processed cereals and fruit juices because they are very rich in sugars. These foods increase the production of insulin, a hormone that allows the use and storage of sugar in the body. This will cause fat storage and make us hungry quickly. Processed spreads contain palm oil and, therefore should also be avoided.
Now you know some of the healthiest breakfast options which you can change according to your taste and needs. Let us know what you eat for breakfast or if this list helped make your morning meal healthier!
