A balanced breakfast typically includes protein, fiber, and a range of nutrients. If you’re looking for a healthy morning meal, try easy options like eggs, Whole wheat toast with toppings, nuts, and green tea.
1. Eggs
Eggs provide protein, which is essential for muscle growth and maintenance. It can also keep you feeling full.สมัคร UFABET
In a 2020 study, people who had eggs and toast for breakfast reported significantly less hunger than those. Who had bran cereal with milk and orange juice. Suggesting a higher protein intake (25 grams versus 11 grams) may promote greater fullness.
The egg group also ate fewer calories at lunch, suggesting that eggs support satiety, or the feeling of being full.
oast, whole fruit, or sautéed vegetables.
2. Greek yogurt
Greek yogurt is made by straining whey and other liquid from milk curds, producing a creamy product higher in protein than regular yogurt.
It’s also lower in calories than many other protein sources. A 5.3-ounce container (150-gram) serving provides 15 grams of protein but only 92 calories.
Certain types contain probiotics like Bifidobacteria, which support digestion. To ensure your yogurt contains probiotics, look for the phrase “contains live and active cultures” on the label.
3. Coffee
Coffee contains caffeine, which promotes alertness and increases physical and mental performance.
It may also contain a range of polyphenols, compounds with antioxidant and anti-inflammatory properties.
Research suggests it’s safe for most adults to drink up to 4 cups (946 ml) of coffee daily or up to 400 mg of caffeine.
During pregnancy, people should consume no more than 200 mg of caffeine daily, as caffeine may increase the risk of complications.
Drink your coffee black or with dairy or plant-based milk. Try to avoid sugar and flavored syrups or use them sparingly, as too much sugar increases health risks.
4. Oatmeal
Oatmeal comes from rolled or steel-cut oats. It contains a soluble fiber called beta-glucan, which can help lower cholesterol and glucose levels and has antioxidant and prebiotic properties.
Because of how the body processes oats, they also leave you feeling full for longer, reducing the temptation to snack mid-morning.