We all know that breakfast is the most important meal of your day, however grabbing a doughnut and coffee is worse than skipping breakfast altogether. Many breakfast meals are high in sugar, carb-stuffed, or too fatty.
These foods such as doughnuts, pastries, cereals, pancakes and coffee can give you an instant boost in energy, but once the body breaks down the food and the energy is quickly used up you feel hungry again. Once the energy is used up from these food types you will turn out to be sluggish and groggy. This normally occurs long before lunchtime causing one to seek out quick and easy alternatives that are usually not healthy. If you can't find a snack you are apt to over indulge at lunchtime.
Not eating breakfast isn't a better option either. Many people believe skipping breakfast is a good way to cut out calories however skipping breakfast leaves the stomach empty. You have gone forever fasting so your body requires refueling to give you energy in the morning. An empty stomach and low blood sugar can lead to more snacking throughout the morning. Snacks are generally high in sugar and high in carbohydrates.
A healthy breakfast is essential to get your time started on the right track. Proper food and nutrition are needed for the body to operate. In the morning the body needs food to refuel and split the fast from when you were sleeping. A good breakfast needs protein and fiber. Protein and fiber are valuable sources of energy and nutrients. The body takes much longer to break down protein and fiber satisfying hunger and keeping you experience fuller longer. This lessens ones need to snack in between breakfast and lunch.
Sources of protein include low fat meat, eggs dairy, and beans. Sources of fiber include whole grains, fruits and vegetables. To find the most out of your breakfast you should eat the right combination of proteins and fiber. Some proteins have got high levels of fat. Eating too much fiber can bind up proteins making it impossible for the body to split it down to use it for energy.
Protein is necessary for almost all bodily functions. In the body they are broken down to amino acids, which manufacture tissue, enzymes, hormones and antibodies. Amino acids also build and restoration muscles, and fight infections. Animal products such as fish, milk, meat and eggs are complete proteins with all essential amino acids. Incomplete proteins such as rice, dry beans, nuts and peanut butter don't have all the essential amino acids and need to be paired with additional proteins.
Breakfast foods that contain protein include eggs, cheese, milk, yogurt, bacon, sausage, fish, and turkey. Cheese, milk, bacon, and sausage, all contain high levels of fat so low fat versions and lean cuts should be chosen. So they should be consumed in moderation even. Low fat proteins are lean meats, poultry, fish, hard-boiled eggs, and peanut butter. Low fat dairy products include skim milk, low fat yogurt, low fat cheese, cottage cheese, and natural cheeses.
Fiber helps in weight management, digestion, and relieves constipation. It fills you up and retains you fuller longer. The body burns calories to split it down and move it through the digestive tract. Sources of fiber include whole grain loaf of bread, rolls, and bagels, cold or hot whole grain cereal, low fat bran muffins, crackers and Melba toast. Fresh and frozen fruit and veggies are also an excellent source of fiber, which are often digested and provide a load of vitamins, minerals and essential nutrients to the physical body. Fruits and vegetables can be consumed as a whole, in 100% juice without sugar, or blended in a smoothie.
A combination of core food groups provides the body with complex carbs, protein, fiber and small amount of fat, all the essential nutrients that the body needs. Eating a good breakfast provides volumes of health benefits plus you are kept by it feeling full for hours, staving off hunger and the need to snack. For a healthy breakfast choose one or two options for proteins and fibers.
Remember skipping breakfast is not an option. If you feel like you don't have time for breakfast pack your meals to go, prepare your breakfast the entire night before, or choose a breakfast that is easy and simple to make. Examples include oatmeal with blueberries and almonds, fruit and cheese, cottage cheeses with fruit, yogurt with granola, fresh fruit salad, protein shake or an energy bar. Be creative and switch it up daily which means you won't get bored with your breakfast.
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