12:50 PM
Thursday 12 November 2020
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I wrote – Shaima Morsi
If there’s one habit that nutritionists want you to practice, it’s eating a healthy, balanced breakfast.
And starting your day with a healthy meal can prepare you for better options throughout the rest of the day, so eatthis offers 7 best tips for a healthy breakfast:
1- Include a source of antioxidants:
Antioxidants can defend your body from some of the biochemical changes that occur as a result of stress, so you should eat foods that contain them, especially when you have a long and intense workday.
2- Whole grains:
Whole grains increase the fiber content at breakfast, which helps you feel full for longer periods of time and stabilize blood sugar.
Fiber also keeps your digestive system in optimal 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 fast fuel.
It is not ideal to eat a carbohydrate-rich breakfast without protein. Eating protein first (such as eggs before a fruit) may reduce the high blood glucose level compared to eating carbohydrates first.
4- Enjoy a cup of coffee:
Recent evidence shows that coffee may be beneficial in reducing the risk or severity of cardiovascular disease, diabetes, and some types of liver disease.
Plus, coffee is a rich source of antioxidants and polyphenols that may contain anti-inflammatory properties. Home made coffee is the best, and the less sugar the better.
5- Eat fruits 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 of your breakfast without adding too much calories.
6- Eat nuts:
One of the best ways to increase the nutritional value of breakfast is by simply adding nuts to your breakfast.
Nuts are a great source of fiber, unsaturated fatty acids, protein, magnesium, potassium, and many vitamins and minerals. Increasing your intake of nuts in the day has been associated with lower rates of cardiovascular disease, reduced weight gain, and lower rates of obesity.
7.Eat high in fiber.
It is best to look for high-fiber foods like oatmeal, avocados, pears, and berries, all of which keep the stomach alert all morning.
They 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.At the same time, the soluble fiber in oats can help. Beans, nuts and fruits help reduce cholesterol and control blood sugar levels.
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