8 Healthy Breakfast Ideas to Start Your Day, like any other meal of the day, needs proper planning. It’s planning also requires consideration of the other meals. These three meals should be planned as a whole, and needs to be changed as per the daily needs of the body for good health.
A light breakfast must necessarily be followed be a substantial meal, while a heavy breakfast must be followed by a light lunch. If both breakfast and lunch are light, then a heavy dinner is needed.
Like all meals, breakfast must be planned so that it include food nutrients that are not provided for or not found in proper quantity in the two other meals. So that it can complete the essential body requirements for the day.
Too often, skimpy breakfasts are blamed in lack of time. Considering that one-fourth to one-third of the days requirements is served at breakfast, thats why the need for planning ahead is doubly justified.
Breakfast mean to break the fast of several hours.
Factors Affecting Healthy Breakfast
The factors affecting the nature of the breakfast menu will depend upon age, sex, weight, health, and kind of activities of the individual family members. Other factors to consider are the amount of time allotted for its preparation by one or several family members. Sometimes you can hired helper and how light, moderate, or heavy other meals are intended to be. Family custom may have to contend with all of these, although strictly speaking, this must not prevail upon the more important factors.
What should include in the breakfast ?
Breakfast should always include a raw fruit because this contains more vitamins and minerals than cooked ones. Fresh ripe fruits have a rich mellow aroma that can stimulate even the most delicate appetite. It should be taken as the first course of the meal for the same reason.
Healthy Breakfast Ideas
1. Fresh Eggs
Fresh eggs are good breakfast food because they are rich in complete protein, fat, iron, calcium, phosphorus, vitamins A & B, and niacin. They are also easy to prepare and digest. They can be fried, poached, soft-cooked, hard-cooked, scrambled, or prepared as an omelet.
2. Brown Rice
Get yourself a plate of brown rice. Not only it contains vitamin B—the source of energy—, but it also is the source of fiber. You can eat it with some low cholesterol food such as fish, fat-free meat and vegetables.
Milk is the almost complete food and is welcome at any meal. At healthy breakfast, milk is popular as a beverage or taken with coffee, chocolate, oatmeal, and other cereals. Milk should be bought from sanitary and reliable sources. Fresh milk is safer if pasteurized before serving.
Breakfast breads may be in the form of rolls, buns, loafbread, biscuits, waffles, or hot cakes. Breads can be toasted and served with butter or fruit jam like strawberry. Waffles, hotcakes, and French toast are good for heavy and substantial breakfast. Rolls with butter and jam, jelly, or marmalade are suitable for heavy breakfast, too, especially if taken with a heavy protein dish and chocolate.
A cup of strawberry three times a week will do you good. It contains vitamin C and antioxidant which is good for our health. Or, mix it with other kinds of berries for a change.
6 Chamomile tea
Get a cup of chamomile tea. This herbal tea can help you feel calmer and reduce your stress. So in the winter specifically when you cought by cold this will be good option for heathy breakfast
7. Fruit Smoothie
Put in a cup of banana and strawberry into your juicer, and then add a glass of ice. Within a while, you get your healthful breakfast. If you put in plain yoghurt, you have just added calcium into your healthful breakfast.
8. Orange Juice
One to three glasses of orange juice can help you get more vitamin C and lower your cholesterol level. A research shows that three glasses of orange juice a day for four weeks can enhance HDL (good cholesterol) until 21%.