healthy breakfast ideas

 Healthy and filling breakfasts

In order to start a new day full of vitality and activity, it is necessary to choose a healthy breakfast, which provides the body with the necessary nutrients it needs, without leading to an increase in weight.

Below, we review some options for a healthy breakfast.

 

1-  Smoothie:

A low-calorie meal, a quick and easy choice for a concentrated dose of nutrients.

Any healthy ingredient can be added to the smoothie, such as fruits, vegetables, and nuts, soaked seeds that increase fiber intake, dairy products, and protein powders can also be added to promote feelings of fullness and help you feel fuller for longer.

Now, this video shows you 3 healthy smoothie bowl recipes:

 

2- eggs:

Eggs are a rich source of protein and important vitamins and minerals, such as selenium and riboflavin, and it is a relatively low-calorie meal.

It makes you feel full, reduces the desire to eat, and thus helps promote weight loss.

eggs also full of anti-inflammatory antioxidants and choline, a nutrient that boosts brain function.

 For a nutritious and complete breakfast, you can add some vegetables.

 

3- Greek yogurt:

Greek yogurt is low in calories and high in protein, it is full of beneficial nutrients, such as calcium, vitamin B12, zinc, potassium, and phosphorous.

Some types of greek yogurt are good sources of probiotics that support digestion and gut health.

Adding berries or chopped fruit to greek yogurt adds more nutritional value, due to its richness in fiber, vitamins, and minerals.

Here is a short video explaining how to make greek yogurt:

 

4- Cottage Cheese:

Cottage cheese is a great choice for a low-calorie, high-protein breakfast; gives a feeling of satiety and reduces hunger, and supports weight loss.

Cottage cheese can be eaten with many other nutritious foods such as fresh fruit such as berries or peaches, vegetables such as tomatoes or cucumbers, or seeds such as chia or flaxseeds or granola.

This video will help you prepare it at home:

 

5-Oats:

Oats are rich in beta-glucan fibers that help reduce cholesterol levels and also promote feelings of fullness by delaying stomach emptying.

and stimulate the secretion of the satiety hormone, which may prevent overeating.

Oats are also a good source of iron, B vitamins, manganese, magnesium, zinc, and selenium.

Milk can be added with oats instead of water or served with eggs, or you can add other foods, such as berries or strawberries, which are rich in antioxidants, or nuts and almond butter, which are rich in healthy fats.