By alfat. healthy breakfast menu. Published at Sunday, May 27th, 2018 - 03:35:24 AM.
Think toast, and you picture jam or butter on bread.But there are far healthier options. This article will walk you through some stunning revelation. So read on.
Breakfast is essential for an awesome start. After a whole night of fasting, breakfast supplies fuel to the brain.
Image Source: The Kitchn
According to the nutritionists, you should eat your breakfast within two hours of waking up. A healthy breakfast should provide calories of about 25-30% of your guideline daily allowance.
Do you know that if you skip your morning breakfast, you tend to become fat?
Yeah! It's a research proven fact. A study by the researchers of the Institute of Food Technologists has found this stunning fact.
Breakfast skippers tend to weigh more and consume too many sugary drinks and unhealthy snacks.
Earlier research has shown that those who skip breakfast tend to eat 45% fewer vegetables and 30% less fruit. So they miss out on several key nutrients such as Vitamin D, Vitamin A, and Vitamin B.
University of Missouri researchers says that eating breakfast increases the level of a brain chemical called dopamine. It is associated with feelings of reward.
Having a nice filling breakfast increases dopamine levels in the brain which in turn increase the feelings of reward. So breakfast eaters experience a dramatic decline in cravings for sweet foods.
Kids who have regular healthy breakfast have better brain development. They have IQ levels. Increased childhood IQ is related to decreased childhood behavioral disorders, enhanced socio-economic status as adults and better career satisfaction.
According to Dr. Liu of the University of Pennsylvania, breakfast consumption has ultimate long-term physical and mental health outcomes and quality of life.
New findings say that high protein breakfast which contained 35 grams of protein prevents weight gain, reduces hunger and food intake and stabilizes glucose levels.
There is some good news for people suffering from type 2 diabetes. Health experts say that a large breakfast containing whey protein can help you to manage type 2 diabetes effectively. It increases the feeling of fullness and makes you feel less hungry. It also reduces glucose spikes after meals.
The most popular aisle in the grocery store is the bread section. There are different kinds of bread which proclaim to be healthy but are not so. So make sure whether your bread ticks all the points in the below checklist.
It is best to go in for 100% whole wheat flour because whole grains are naturally low in fat. They contain 10 to 15 percent protein and are cholesterol free.
Whole fibers have lots of minerals, healthy fiber, vitamins, resistant starch, phytochemicals, antioxidants and plant estrogens. Because of all these nutrients, whole grains offer protection from heart disease, obesity, stroke, diabetes and even some cancers.
Watch out for the sodium in your bread. Choose breads that have 200 milligrams or less sodium per slice.
There are some health wreaking ingredients in bread. So check out for
To add variety you can go in for sprouted grain bread, ancient grains like spelled, amaranth, quinoa, millet and sorghum.
At last, we come to the main part of the article. Healthy toast toppings take your mornings to a whole new level. Here are some easy to make low-calorie toast topping recipes. Try it and have fun!
Image Source: Pinterest
This is the all-time favorite topping on toast.
Total 89 Calories
Image Source: Greatist.com
This casual toast topping provides 95 calories.
This low-calorie topping taken from Popsugar is tasty and easy to prepare.
Total Calories 84
This simple and easy to prepare to top from Popsugar is perfect for quick and healthy breakfast.
Total Calories 98
We have discussed some delicious and healthy low-calorie toast toppings. Wouldn't it be great if you play with your creativity and develop toppings of your own? Here are some great ideas to help you get started.
The spread is a must have. Here are some notable ones
As a recap, go in for bread with the words whole meal or whole grain. Watch for the salt content. You can choose specialty bread such as
To choose a good topping to select the ones that will add nutrition to your days such as fruits, vegetables, seeds, nuts and dairy products.
A healthy and a nutritious start thrusts you into the top gear of action. So you feel energetic and active to accomplish all your goals. Always have a healthy breakfast to have a positive and successful day.
Developing this into a daily routine ensures you get all the nutrients you need while always enjoying a positive outlook. Jumpstarting your day with a sunny disposition is sure to make wonders on your health and wellness.
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