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Top 4 Best Breakfast Food Choices

A well balanced breakfast, according to the Mayo Clinic, consists of quality carbohydrates, good fats and lean protein. If you had a piece of fruit, nuts, eggs or some meat, you’re on the right track.

Do allow us to share with you our Top 4 of the best breakfast food choices that provides ample nutrition and leaves you satiated throughout the morning.

 

1) Eggs! (With or without yolks)

Best consumed poached or hard-boiled. If you have high cholesterol levels, please be conscious of the yolks. 1 large egg (50gms) provides 78kcal and 6.3gms of protein. Consuming 2-3 eggs every morning will keep you satiated till lunch. Other nutritional benefits of eggs are:

  • Low in sugar
  • High in iron, phosphorus, riboflavin
  • Very high in selenium, Vitamin B6 & B12

 

2) Fruits

Bananas, apples, strawberries, pear, dragonfruit, peaches, avocados make good breakfast choices. High in fiber, vitamins, water and minerals. Whip up a combination of fruits and turn it into a salad. The Dietary Guidelines for Americans recommend at least 2 cups of fruit and 2.5 cups of vegetable per day.

Do consume fruits in moderation, together with your protein & fats. Consume just 1 cup of fruit for breakfast.

 

3) Nuts (Almond, Cashew, Walnut, Macadamias)

A good source of healthy fats (omega-3 fatty acids). Rich in energy, protein, packed with antioxidants, vitamins and minerals. Research studies have suggested that their anti-inflammatory action can help lower the risk of blood pressure, coronary artery disease and cancer (breast, colon & prostate). Omega -3 fatty acids also benefits conditions such as:

  • Rheumatoid arthritis
  • Schizophrenia
  • Depression
  • Alzheimer’ disease

Just a handful of nuts for your breakfast will suffice.

 

4) Meat!

Chicken strips, beef, turkey bacon, tuna, sardines, salmon – make excellent breakfast choices. Meat contains high amounts of proteins and all 9 amino acids your body needs to develop and maintain muscles. It aids weight-loss by keeping you satiated after your meal.

Choose lean cuts, trim off any visible fat/skin and use low-fat cooking methods. Try consuming a chicken-avocado omelette for breakfast one of these days! Other benefits of meat:

  • High in zinc (improves night vision and immune system function so you won’t fall sick)
  • High in Vitamin B12
  • high in iron, prevents anemia (Iron in meat helps blood to carry oxygen throughout the body for energy)
  • High satiation levels (Protein is more filling than carbohydrates and will leave you feeling full after breakfast)

 

There you have it! Combine all 4 items for best results and weight loss. Should you need any recipes or more information about what you should eat specifically, do contact us and we will guide you.

 

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