Your Health

A healthy breakfast first thing in the morning provides long-lasting energy, and packs numerous nutritional and mental health benefits. Experts recommend the following foods for a healthy breakfast:

1. High-fiber cereal: Fiberkeeps us full and energetic. Whole grain cereal and oats for example are great sources of fiber, which can help lower blood pressure and cholesterol.

2. Eggs: With important omega-3 fatty acids, eggs are good for mental health (reducing risk of depression) and heart health (reducing risk of atherosclerosis and a trial fibrillation).

1. Peanut Butter: This is a good source of protein, which helps to regulate blood sugar levels.

4. Fruit: Mixing and matching your fruit choices (especially strawberries, bananas, grapefruit and kiwi) provides a variety of different nutrients. Drinking 100% fresh and unsweetened fruit juice is also a good option for those who do not prefer to eat fruits.

5. Yogurt: A six-ounce serving of yogurt containsas much protein as a serving of meat. Greek yogurt contains even more protein, sometimes double the amount of regular yogurt. Those with diabetes or those watching their calorie intake can switch to plain, non-fat or low-fat yogurt.

6. Soy Milk: Packed with potent phytoestrogens, soy ingredients protect the heart and strengthen the bones.

7. Green Tea: In addition to its heart-protective benefits, green tea may also have some weight loss benefits; one study found that it appears to raise the rate at which you burn calories and speeds up the rate at which your body uses fat.

Sources:

1. https://www.businessinsider.com/what-makes-a-healthy-breakfast-2014-3
2. https://www.rd.com/health/healthy-eating/healthy-breakfast-ideas/