Top 10 Breakfasts That Can Keep You Fit and Energetic

A healthy breakfast can keep you healthy and fit throughout the day.

Breakfast is the first food and drink a person has after a long gap of eight hours. However, research has also proved that the breakfast can boost your metabolism and have a positive effect on the energy levels during the day. Moreover, people who have breakfast are not prone to obesity and diabetes the way non-breakfast eaters are. The most important tip for a healthy breakfast is to eat breakfast every day without any break and at almost the same time. Body has its own clock mechanism and changing the time on a daily basis can harm the overall health. A healthy breakfast includes a combination of nutrient rich, energy-boosting and health-revitalising foods. This article provides ten ideas to ensure a healthy menu at the breakfast table. 

1. Consistency in quantity: A breakfast menu should be planned in such a manner that a person consumes around 300 calories in the morning time. Mostly, a breakfast has three parts – a whole grain carbohydrate food, a calcium or dairy product and few fruits. Some other winning combinations of breakfast menu are:

·        A bowl of multi-grain cereal with fruits on top and low fat milk added to it.

·        An apple, multi-grain bar and cold milk.

·        Scrambled egg, whole wheat roll, fresh fruit salad and low fat milk.

2. A fruit smoothie can wonders to the health. A person can just have a rich glass of smoothie in case of total time crunch for breakfast. Blend some strawberries, bananas with low fat milk and protein powder. A healthy drink packed with anti-oxidants is ready and which can keep us energised for few hours.
3. Purchase organic eggs. Omega eggs are easily available in the market and are not much expensive. The most important part is that they contain omega 3 fatty acids which are very important for a person’s overall physical, mental health and to have a healthy heart.
4. Sprinkling some ground flaxseeds in whichever dish possible like cereal, yoghurt, smoothie or eggs can help in maintain a healthy body. They are the third best source of omega 3 fatty acids after fish and organic eggs.
5. Prepare fat free oats. Instant varieties of oats may contain high fat and sugar content. It is advisable to prepare own dish by using rolled oats cooked in low fat milk and adding fruits and nuts over it. Sugar can be avoided as much as possible, or little brown sugar can be added to the oats.
6. Consume citrus fruit juices at least two or three times a day. A grapefruit juice is filled with loads of folic acid and prevents strokes. Oranges are full of Vitamin C providing necessary immunity to the body. Ensure that these juices are consumed in unsweetened form.
7. A cup of green tea with breakfast can work wonders on the body. Green tea has not only heart benefits but also aids in weight loss. Studies have revealed that green tea helps burn body fat quicker and also speeds up the rate at which body uses the fat.
8. Soy milk is an excellent source of protein. Our breakfast cereal can be topped with plain soy milk to gain the protein advantage from the breakfast.
9. Bake ½ cup blueberries with oatmeal to make home-made blueberry granola bar. Blue berries have an anti-brain aging effect and prevent memory loss. Blue berries can also be added to cereals and consumed with low fat milk.
10. Schedule the fruits for a week. Experts suggest that consumption of sliced strawberries thrice a week, two kiwi fruits in the smoothie twice a week and an apple every day can work wonders to the body by improving the overall health and providing the necessary fibre content to the body.

The breakfast menu should be planned in such a manner that a person maintains the intake of calories within specified limits and reduces consumption of excess sugar and saturated fats. A simple, fat-free and healthy breakfast is the main ingredient to a happy and healthy life of a person.