Why Are Familiar Breakfast Foods Not Great For You
Simply put, to the cells in your body, a bowl of cereal, or a bagel, or a piece of toast, or a muffin are all no different than a dessert. Processed carbohydrates and sugars cause blood sugar and insulin levels to rise. The insulin easily ushers all that sugar into your fat cells, where it becomes stored energy, also known as body fat.
The animal fats in bacon, sausage, and butter can glom up arteries and lead to heart attacks and strokes. The salt in cured meats and other processed foods causes us to retain water and pushes the blood pressure up. This is all a recipe for weight gain, obesity, high blood pressure and cholesterol and eventually, heart disease.
Best Fruits To Have For Breakfast
Breakfast is the most important meal of the day. It should be eaten regularly and it should be healthy. A healthy breakfast can be anything from salads to vegetable sandwich to fruits. Fruits are healthy and a great option for breakfast especially if you are on a weight regime.
In this article we shall talk about fruits to have for breakfast. These fruits are good for health and improve the body stamina to keep up the energy all day.
The below are some of the best fruits for breakfast you can include in your diet. Having food for breakfast keeps the heart healthy, maintain body weight and improve skin texture.
Detoxifying Plate: Goji Berry Watermelon Lemon
We cant detoxify without the help of foods that will hydrate and flush toxins out of the system.
So, lets start with watermelon, which is 92 percent water and also contains a major detoxifying agent called glutathione. It is also a source of lycopene and vitamins A and C, which further aid in detoxing and fighting free radicals.
Super alkaline upon digestion, lemon is also a strong detoxifier and has antibacterial and antiviral qualities. I like to squeeze it over my fruit, add it to green juice , or drink it with warm water first thing in the morning to help cleanse the body and get the digestive system going.
And lets not forget goji berries. These little guys are a great source of antioxidants, vitamins , iron, and choline, which the liver needs for detoxification processes.
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Oatmeal With 1/4 Cup Nuts And Banana
½ cup Oatmeal, dry oats – 150 calories
¼ cup Nuts – 200 calories
1 Banana – 105 calories
1 Cinnamon, dash – 0 calories
Mix oatmeal with water & microwave to desired consistency
Top with nuts, banana, and cinnamon
Feel free to swap out these nuts for another nut or seed you prefer. Roasted & salted nuts and seeds are fine
Best Breakfasts With Fruit To Shrink Belly Fat Say Dietitians
There are lots of legitimate reasons why you might want to get rid of that pesky belly fat. Known as visceral fat, it’s linked to a whole slew of serious health concerns, including an increased risk for cardiovascular disease, type 2 diabetes, breast cancer, and metabolic problems. To that end, dietitians say one habit you might want to pick up ASAP is adding fruit to your breakfastpartly because it’s low in calories and high in satiating fiber, which is associated with reduced visceral fat.
“Fruits have a variety of nutrients that can help the body control weight,” says Blanca Garcia, RDN, nutrition specialist for HealthCanal. “The first important nutrient is a complex carbohydrate called fiber, this fiber does not get broken down or absorbed. It goes through the body completely unchanged, but its benefit is that it traps extra sugars and fat and expels them through stool. This helps the body control the amount of sugar and fat that is stored in the body.”
Not only that but Holly Klamer, RDN with MyCrohn’sandColitisTeam, notes that fruits are loaded with antioxidants and other vitamins that may help lower inflammation, which is associated with abdominal fat. Remember, thoughjust eating fruit at breakfast cannot guarantee a reduction in visceral fat if the rest of your diet is unhealthy, which is why Klamer says it’s crucial to aim for a balance of lean protein, fiber, and healthy fats at every meal.
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A Doctors Recipe For A Healthy Breakfast
- By Monique Tello, MD, MPH, Contributor
When I look at the typical breakfast food offerings at many restaurants, supermarkets, and food trucks, and I think about the health of our nation, I want to cry. Muffins, bagels, donuts, pancakes, waffles, French toast sticks Want some bacon, sausage, or fried potatoes with that, maam?
Then theres what marketing tells you is a well-balanced breakfast: the image of a big bowl of cereal and a few decorative strawberries on top, with a tall glass of orange juice. You get the idea that you need the calcium in that milk, that vitamin C in that orange juice, and the carbs in that cereal for energy. But do you?
Eating like this may be okay once in a while, but if you do so often, I guarantee these foods will make you sick, one way or another.
Berries Extravaganza: Strawberries Blueberries Raspberries
You can never go wrong with berries. Red, blue, purple choose your colour. Or even better, have them all. They look so good sprinkled on top of your favourite cereals and taste even better with their sour-sweet flavours making an impression in every spoonful.
If you cant decide which one to go for and are still wondering whats the best fruit to eat in the morning, we dont blame you. Theyre all equally enticing. So why not choose a berry mix instead? You can sprinkle them on top of cereals, add them to a smoothie or even create your own signature berry bars. Our Cheerios Fruitylicious Apple and Berry bars recipe is a great start.
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Here Are 10 Reasons Why You Should Start Eating Fruit For Breakfast:
1. Enhance The Detoxification Phase
Between 7 and 11am, the body is going through the heaviest phase of detoxification. Eating fruit will help contribute healing energy to this detoxification process, instead of hamper it by filling your body with anti-detox foods like fatty animal products that are hard to digest.
2. Perfect Way To Break Your Fast
Fruit is the best way to help break the fast as it is easy to digest and wakes up the metabolism with a steady influx of natural fruit sugars .
3. Stimulate The Digestive Tract
Eating fruit for breakfast infuses the body with beneficial enzymes, fibre and prebiotics that help stimulate digestive juices in the stomach and push out old waste matter from the day before. Fruit fibre cleans the colon like a broom, leaving you feeling light and refreshed.
4. Wake Up The Body
Natural fruit sugars are just the thing the body needs upon waking up. Instead of reaching for your coffee, trying making a coffee replacement smoothie that will help keep the brain sharp and energized. Remember, the brain runs off glucose, so if you want to stay focused throughout the day, then eat a nice big water-dense fruit meal for breakfast!
5. Lose Weight
6. Boost The Immune System
7. Create An Alkaline Environment For The Body
8. Feel Full and Satisfied
9. Strengthen The Heart
10. Banish Belly Bloating
Dried Fruits To For A Delicious Morning Meal: Dates Raisins Figs Apricots
Dried and food dont usually make a great combination. But that stops being true when it comes to fruit. Its not just that dried fruits such as raisins or dates are very delicious. Theyre also extremely convenient. Fresh fruit is great, but its a matter of days before they stop being tasty or go bad. Dried fruit doesnt have that problem. Plus, you can enjoy it all year round. So why not stock up on your favourite ones? This way whenever you ponder which fruit to have with your breakfast you know you can jazz up your morning routine just by going to the cupboard. Add cinnamon and cocoa powder to your stash and youve got the perfect combo for many morning meals to come.
Dont forget that tinned fruit and frozen fruit are also extremely convenient options giving you plenty of delicious combinations for your breakfast cereals. Fill up your cupboard and freezer with your favourite ones and youll always have a colourful and tasty breakfast, no matter the season.
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Watermelon And Musk Melon
These two fruits should be eaten especially in the summer season to re energize the body. Both the melons are good fruits to have for breakfast as they help in re hydrate the body. They have high content of water and nutrients which help in enhancing the energy level of the body and make you feel fresh throughout the day. Both these fruits can be eaten in combination for breakfast using salt and some pepper as garnish. These fruits are both delicious as well as the best fruits for breakfast.
Fruit And Vegetables From Breakfast To Dessert
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What Are Your Favorite Ways To Sneak More Veggies Into Your Daily Diet
Overly sweet boxed cereal, and pancakes over-poured with honey? Those days are gone. Breakfast might be the most important meal of the day, but that doesnt mean we have jam-packed it with carbs.
Proteins, carbs, and veggies, all in perfect harmony for a healthy meal thats also tasty thats the new mantra.
Eating better, being healthier, and feeling great is a community effort, so wed love to know how you add veggies to your diet, particularly to breakfast.
What are your favorite vegetable-based morning recipes?
Sharing is caring, so if you found inspiration in this post, or weve inspired you to add some color to your morning meals, do share with your friends and family. Meet your weight goals, reduce that belly fat, keep your cholesterol markers low, and start the day with energy. Thats our wish for you.
A few greens in the morning can go a long way, and remember, the best vegetables for breakfast are the ones you like. Happy cooking!
If you Like our Article on the Best Vegetables for Breakfast you can check out some of our other top Eat articles:
Greek Yogurt Parfait With Grain
Greek yogurt parfaits are a popular breakfast choice for a few good reasons: they’re tasty, can be easily customized to incorporate whatever add-ins you prefer, and most importantly, they’re high in protein. Numerous studies have shown that people with high-protein diets tend to have less belly fat than those who eat less protein.
If you go this route, though, Meshulam strongly advises choosing plain, unsweetened yogurt and using nuts and seeds for some satisfying crunch rather than pre-packaged granolas, which can be high in sugar and fat.
Another option, says Baron, is to make your own grain-free granola by combining sunflower, seeds, pumpkin seeds, and shredded coconut with a dash of coconut oil and baking the mixture in the oven for about 20 minutes.
“By cutting out the typical grains, you remove a lot of the carbs, which reduces the energy density,” he explains.
Don’t forget to complete your parfait with a serving of low-sugar fruit, like kiwis, raspberries, blackberries, peaches, or plums.
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Ways To Eat Vegetables For Breakfast
You’ve resolved to eat more vegetables. That’s admirable and worthwhile. However, even if you nosh on produce for lunch and dinner, reaching your personal quota can seem more daunting than doable. But knock out a serving or two right at the start of your day, and you’re well on your way. We’re sharing 16 ideas for incorporating veggies into your morning routine, plus the best recipes for healthy frittatas, breakfast burritos, bowls, toast, and more.
Eating Fruit For Breakfast: Healthy And Tasty Recipes
Let’s start this roundup with a fantastic fruit salad to combine with oatmeal, juice and a coffee. A colorful, nutritious, balanced and very good, we might add breakfast that will give you the right boost to start the day. If you like strawberries, combine them with a cup of whole grain cereal and a kiwi, or prepare an apple juice and combine it with nuts and pineapple for a light and tasty recipe. If you want to start the day off right, try a delicious pear and date fruit salad with peanut waffles. If you love yogurt, opt for the Greek variety and enrich it with your favorite fruit. Diced peaches, fresh melon or red grapes are all tasty combinations that will make the yogurt even better and more nutritious. If you like bananas, try a protein shake that is quick and easy to make, with milk or yogurt and other types of fruit you like . Or a tasty sliced banana with honey purée and orange juice for a full supply of vitamins and energy!
If you like a more savory-style breakfast and want to complete it with fruit, have some slices of ham or prosciutto maybe with some eggs for even more protein and some wholewheat bread, plus a glass of grapefruit juice. Eating fruit for breakfast will help regulate intestinal regularity, satiate you and make you feel better.
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Yogurt With Blueberries With 1/4 Cup Slivered Almonds
2¼ cups Almonds, slivered – 210 calories
1 Yogurt, flavored , 2%, Greek, single-serving container – 150 calories
1 cup Blueberries, fresh – 70 calories
Combine all ingredients in a bowl.
No dairy? Use a dairy-free yogurt. No nuts? Use seeds. Roasted & salted nuts or seeds is fine.
Yogurt With Crushed Nuts And Diced Apple
1 Yogurt, plain, Greek, 2%, single-serving container – 110 calories
1 Apple, small – 77 calories
cup Nuts – 100 calories
Place nuts in a plastic bag. On a hard, flat surface use a rolling pin or other similar object to crush them.
Add apple and nuts to yogurt.
No dairy? Use a dairy-free yogurt. No nuts? Use seeds. Want a flavored yogurt? Choose one with less than 15 gm added sugar.
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Why Is This A Healthy Breakfast
The fruit is not a token sprinkle, nor a decorative touch. The fruit makes up the bulk of this meal. Theres fiber in the fruit, and plant sugars in their natural form, not to mention healthy fat in the nuts, and protein in the yogurt. A low-sugar yogurt will leave us feeling more satisfied, for longer. We wont get the insulin spike that triggers hunger pangs .
If you want to step it up a notch, ditch the dairy. We can get plenty of calcium and other vitamins from leafy greens and other veggies. Personally, Im not there yet, as I love yogurt, and have weighed the added benefits of my beloved creamy protein and probiotics against the recognized risks of regular consumption of animal products. So, I limit my intake of animal products as much as I can, and enjoy my daily morning yogurt.
Is Eating Fruit By Itself A Healthy Breakfast
When you’re looking to upgrade your diet, breakfast is a good place to start. Many typical breakfast foods â pancakes, muffins, waffles and bacon â are high in fat, sugar and simple carbs that give you an immediate rush of energy but leave you feeling flat by mid-morning. Fruit, on the other hand, is a rich source of carbohydrates, fiber, vitamins and minerals that fill you up and give you energy. Pair fruit with a source of lean protein for a day that’s off to a great start.
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Nutrition Of Various Fruits
Eating fruit will help you meet your daily nutrition goals. Along with dietary fiber, fruit is also a rich source of vitamins A and C and the mineral potassium. Vitamin C is important for the health of your immune system and the growth and repair of cells vitamin A boosts skin and eye health and fights infection and potassium helps control blood pressure.
According to the Institute of Medicine, men need 38 grams of fiber and women need 25 grams of fiber each day. One cup of fresh blueberries contains only 84 calories and 3.6 grams of fiber â 9 to 15 percent of your daily fiber needs. One medium apple with skin contains even more fiber â 4.4 grams â and one medium banana provides 3.1 grams.
The recommended daily intake of vitamin C is 90 mg for men and 75 mg for women. One cup of blueberries provides 14.4 mg one medium apple has 8.4 mg and one medium banana contains 10.3 mg. You’ll get between 9 and 19 percent of your daily vitamin C depending on the fruit you choose and whether you’re male or female.
For vitamin A, the recommendation is 700 mcg for women and 900 mcg for men. A cup of blueberries provides 80 mcg a medium apple offers 98 mg and a medium banana contains 76 mcg.
All adults need 4,700 mg of potassium each day. Bananas are one of the best sources of potassium, and one medium banana provides almost 10 percent of the daily requirement. A medium apple contains 195 mg, and a cup of blueberries offers 114 mg.