Breakfast is the most important meal of the day. As published by Shona Wilkinson of the Daily Mail, head nutritionist at Nutri Center, stated that when you do your daily activities for 6-9 hours a day and you skip breakfast, then you will feel very hungry even though you had eaten a lot the night before. Forcing yourself not to eat for a long time will increase your appetite immensely.
Many studies have shown that people with a habit of eating breakfast regularly can maintain their weight better than those who do not. Frida Harju, a nutritionist for healthcare application Lifesum, said that a healthy breakfast every day could speed up the process of metabolism and help regulate blood flow. Here are five nutritious breakfast menus that can give you the energy to get through the day:
- Fresh Yogurt with Nuts.
Not only a good combination of protein, healthy fats, and fibre, this menu can also keep you feeling full longer. In addition to that, healthy nuts such as almonds, walnuts, and cashews have various health benefits: improving heart and brain health, lowering cholesterol levels, and reducing stress.
- Mushrooms and Tomato Omelette.
Mushrooms are rich in protein, fibre, and vitamins. Fibres contained in the mushrooms and protein contained in eggs can make your blood sugar stable, thus providing a sense of fullness. Tomatoes contain lycopene or antioxidants that keep your body healthy.
- Avocado Salad and Miso or Two Poached Eggs with Soy Sauce and Chilli Powder.
Avocado contains 25 nutrients that the body needs, such as healthy fats, fibre, plant sterols, magnesium, folate, protein, potassium, vitamin B6, E, and K, thus considered as a “super food”. Adding chilli powder would enhance the health benefits of this menu: improving digestion and blood circulation, relieving migraines and muscle pain.
- Oatmeal and Turkey.
This menu is ideal for breakfast. Oatmeal contains protein, fibre, and healthy fats that can slow the rise in blood sugar levels and keep you full longer. Additional savoury toppings like turkey meat can add a good amount of protein for the body, not to mention a delicious flavour!
- Smoked Salmon with Spinach.
This combination is a perfect match that contains healthy fats, protein, minerals, and essential vitamins. Oily fish such as salmon are a source of vitamin A and D, as well as a great source of omega-3 fatty acids, which is important for heart health and the immune system.
Text by Denistya Sagita
Stock photos from BigStockPhoto.com
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