Eat the first meal of the day like a king and you are ready to face the day’s challenges with energy and stamina. While we are not sure about the ‘eat like a king’ part, it is definitely true that what you eat at the start of the day paves the way for the rest of your day.
Breakfast is the first food of the day that you have after a gap of more than eight hours. Hence you cannot undermine its importance. It plays a crucial role in your day to day activities.
According to studies, people who skip breakfast are more prone to develop various health issues in the long run, including obesity and brain damage. While breakfast is essential, munching on a doughnut or sipping ice cream shake will do more harm than good.
15 Healthy and Tasty Breakfast Delights For You:
Planning what to eat for breakfast is always difficult, as you want something healthy, but also something that is filling and tasty.
Here are the top 15 tasty and healthy breakfast delights you ought to try from today.
Loaded with fiber, oats is one of the easiest and tastiest healthy breakfast recipes you can try.
You can have oats porridge made in skimmed milk and add fresh fruits to it.
You can also have a filling breakfast of oats upma, filled with vegetables.
This grain is low in calories and is yet a filling meal.
[ Read: Benefits Of Oats ]
Relish it as such or make a smoothie with low fat yogurt.
Enjoy a banana milkshake with the goodness of skim milk, oats, and honey for a filling, lip smacking choice among the healthy breakfast recipes.
Bananas are wonderful sources of potassium.
Loaded with resistant starch, a healthier carbohydrate, it is the storehouse of energy. It is a proven fact that eating a banana after a strenuous workout gives your body some much-needed energy.
Being a good source of fiber, these yellow skinned fruits are also known to have beneficial impacts on your digestive system.
This mineral presence helps in regulating the levels of blood pressure. This makes it a favorite choice for breakfast among those who are suffering from hypertension.
[ Read: Benefits Of Banana ]
3. Whole Wheat:
Opt for a whole wheat sandwich instead of your usual white bread one.
A sandwich stuffed with sprouts, bell peppers, and a slightly spicy mint spread along with a glass of skim milk is unarguably among the most healthy breakfast options to start your day with.
If you do not have enough time, prepare a sandwich with assorted raw vegetables, including tomatoes, bell peppers, carrots, and spring onions flavored with spices of your choice.
You can also indulge in your sweet tooth cravings. Toss banana with honey and one or two tablespoons of nuts and flax seeds. Use this as a filling for your sandwich to satiate your early morning craving for sweetness.
You can also relish whole wheat in the form of phulkas. These are zero oil, low fat Indian flatbreads made with whole wheat flour. A good source of carbohydrate, these can be enjoyed along with just yogurt also. Those who have the time time can make a wholesome, healthy vegetable dish to be enjoyed along with this.
Make a tasty filling by tossing in your favorite vegetables and seasoning of your choice. Fill the phulkas with these and roll it to grab a bite while you are on the go.
Speaking of healthy breakfast ideas, eggs are an intensely rich source of dietary cholesterol, protein and Vitamin D. Along with that, eggs make wonderful sources of calcium.
An egg is a very versatile breakfast option that could be relished in various forms – sunny side up, omelet or scrambled egg.
It can also be transformed into a sandwich filling to be enjoyed with a multigrain slice.
Eggs are a great source of lean protein and can be embraced by those who opt out of cholesterol and fat laden delights.
5. Brown Rice:
Simmer brown rice in low fat milk and sweeten it with jaggery or honey.
Serve along with slices of apple and a dash of cinnamon.
This will be among the most super healthy and tasty breakfast recipes to kick-start your day with.
There are countless versions – Greek, full cream, and so on.
Opt for a low fat version, if you are buying it from your nearby store.
You can also make one with your low fat milk at home.
A good source of protein and calcium, this creamy, tangy breakfast goodie can be used along with fruits as a smoothie or along with oats.
Known as finger millet, these deep red carbohydrates resemble mustard seeds in shape and size.
A wonderful source of calcium, finger millet fills you up and renders the protein supply sufficient to keep you energetic all day long.
A good source of fiber, this low carbohydrate cereal option is known to offer weight loss benefits as well.
A filling meal, it is a favorite choice among people suffering from diabetes as well as cholesterol.
Finger millet, when eaten in roasted form, is beneficial for those who are suffering from hypertension, cardiac problems, asthma, as well as liver disorders.
Pregnant and lactating women are advised to consume ragi as it is packed with calcium.
You can enjoy this as whole or in the form of peanut butter.
The subtle golden hued peanut butter, despite being a calorie rich food item, is sumptuous in its protein content.
Along with keeping you full, studies suggest that peanut butter has the potential to control the levels of blood sugar throughout the day.
As per studies, including peanuts in your breakfast as whole or in butter form suppresses the blood sugar level rise after breakfast and lunch.
It also aids in reducing the sugar levels to a great extent throughout the day.
You can transform the roasted nuts into a tasty smoothie and enjoy it with the flavors of honey.
[ Read: Benefits Of Peanuts ]
Almond butter makes a wonderful substitute for eggs.
It is packed with the goodness of monosauturated fatty acids.
Almond in the form of almond butter makes a wonderful spread option for sandwiches and Indian flatbreads.
Even though it is a calorie laden delight, it does make a good choice for those who are vegan or are allergic to peanut butter.
If you are not a great admirer of butter, then choose to include almonds in your breakfast.
Studies have proven that almonds boost memory power and keep you recharged and full.
Transform it into a tastier meal by preparing a milkshake along with a tablespoon of unsweetened cocoa powder.
10. Paneer and Tofu:
Paneer aka cottage cheese, along with fresh fruits makes a complete breakfast option.
Pair it with whole grain carbohydrates to enjoy a heavy breakfast.
You can even have a fruit and cottage cheese salad seasoned with fresh herbs for a gourmet breakfast idea.
Tofu can be a good option for those who want a protein alternative that is low in its fat contents.
Made from protein rich soya, it tastes quite similar to cottage cheese and hence is a good substitute.
Strawberry, blueberry, blackberry, raspberry – irrespective of the berry you choose, you are sure to get a good dose of antioxidants.
Powerhouses of energy, these mini energy bombs can be paired with oatmeal and yogurt for a low fat breakfast.
Eating a breakfast loaded with antioxidants does impart you lots of goodness. Along with improving your health, the berries also offer protection for your skin and hair.
Berries are also known to keep certain diseases at bay.
While vegetable and fruits contain antioxidants, berries are the richest sources of antioxidants.
Make a sugar free spread out of the berries.
Or if you want a sweeter version, you can include honey or sugar substitutes.
12. Wheat Germ:
Cutting down on saturated fat denies the body of various vital nutrients. Wheat germ is a wonderful way to replace those nutrients.
It is a wonderful source of Vitamin E and folic acid, rendering 15% and 10% of the RDA.
A powerhouse of assorted nutrients, including zinc and iron, this comes rich with fiber also.
A very versatile ingredient, you can use this in your oatmeal, smoothie, or milkshake.
You can even add a teaspoon to your sandwich or low fat kathi roll filling to reap the benefits.
Being low in fat, this is one of the best breakfast ingredients for those who want to get rid of their unwanted flab.
13. Flax Seeds:
Flaxseeds are rich sources of Omega 3 fatty acids.
Omega 3 fatty acids are essential for the human body to work on its anti-inflammatory actions.
This in turn is useful in keeping medical conditions such as cancer, heart diseases, arthritis, asthma, etc. at bay to a major extent.
Being a good source of fiber, these are known to aid in weight loss as well as offer relief to those who are suffering from constipation.
A great source of lignans, an antioxidant, it is especially beneficial for women.
These are known to enhance fertility levels, lower pre and post-menopausal symptoms, and even lower the onset of breast cancer.
Just add it your porridge, phulkas, smoothies, or even your sandwich filling to reap its benefits.
According to the results of various weight loss studies, inclusion of half a grapefruit in breakfast is known to aid in faster weight loss.
This fruit is known to have a healthy impact on insulin and blood sugar levels, thus making it a good choice for those who are suffering from diabetes.
For a complete breakfast option, pair grapefruit with oatmeal porridge or an egg.
Choose tea over coffee.
Tea has higher levels of antioxidants.
Be it black or green, tea is a zero calorie drink.
This humble drink has lower levels of caffeine when compared to coffee.
The catechins, a variety of antioxidants, present in tea are known to render immunity boosting power to humans.
While all variants are healthy, green tea is known to be the healthiest.
The richness of antioxidants in this variant is known to speed up the rate of metabolism, thus aiding those who are on their weight loss journey.
Green tea is also known to be beneficial for those who are suffering from diabetes as it has the power to control the levels of blood sugar.
Being a natural source of antioxidants, green tea is also beneficial for your skin as it helps in keeping wrinkles and other skin issues at bay.
If you are a person who eats breakfast on the go, make sure that it has all the ingredients that are healthy and tasty. Try to indulge in home cooked delights as much as possible. If that is not a feasible choice, then start your day with a fruit, preferably banana, along with a glass of skimmed milk. This is the simplest breakfast option you can ever relish.
Bid adieu to the instant breakfast cereals that come loaded with sugar and high calories. Try the above mentioned fifteen healthy breakfast choices. If you love to experiment, the varieties are endless. There are countless cuisines across the world and hence, the options for creating a new tasty, yet healthy breakfast every day is unlimited. So, pick the ones you love, keeping in mind the requirements of a balanced diet and enjoy your first meal of the day. Stay fit, stay healthy!
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