Thursday 12 September 2013
27 Ideas for a Healthier Breakfast
Do you know what the first important things in our life are
when you wake up from your bed? The first important thing you have to do is to
'EAT BREAKFAST' every day, without exception. This is the one of action
alone can make a huge, positive difference in your health. The key is to
choose energy-enhancing, health-invigorating foods, a doughnut or muffin won't
do it. Breakfast is not the only first food and drink your body has had
in more than 8 hours, but studies find that what you eat for breakfast influences
what you have eat the rest of the day.
Let see what the 27 ideas are for a Healthier Breakfast, from a writer name Stealth Health.
1. Be consistent with your portions.
For most people, a perfect breakfast has three components: one
serving of a whole grain carbohydrate, one serving of a dairy or
high-calcium food, and one serving of fruit.
Together, that would add up to roughly 300 calories. A
high-protein serving (i.e., a meat or an egg) is unnecessary but certainly
acceptable, as long as it doesn’t add too much fat or calories to the
mix.
Here are a few winning combinations, based on this formula:
♦ A bowl of high-fiber, multigrain cereal, lots of strawberries, and
low-fat milk on top.
♦ A granola bar, an apple, and a cold glass of milk.
♦ A cup of nonfat yogurt, fresh blueberries mixed in, and a slice of
whole wheat toast with a fruit spread on top.
♦ A mini whole wheat bagel, spread lightly with cream cheese and
jam; a peach; and a cup of yogurt.
♦ A scrambled egg, a whole wheat roll, fresh fruit salad, and a cup of low-fat milk.
♦ A low-fat muffin, a wedge of cantaloupe, and a cup of latte made with skim milk.
♦ A scrambled egg, a whole wheat roll, fresh fruit salad, and a cup of low-fat milk.
♦ A low-fat muffin, a wedge of cantaloupe, and a cup of latte made with skim milk.
2. Have a bowl of sweetened brown rice.
Consider it a takeoff on prepared cereal. Brown rice is full of
energy-providing B vitamins, as well as a great source of filling fiber. Cook
the rice the night before, then in the morning, put it in a bowl with a
spoonful of honey, a handful of raisins, a cut-up apple, and a sprinkle of
cinnamon for a unique yet delicious treat. Don’t like rice? Try any of the
cooking grains: barley, rye, red wheat, oats, buckwheat, quinoa, or millet.
3. Pour a cup of fruit smoothie.
Simply whir a cup of strawberries and a banana in the blender, add
a scoop of protein powder and a cup of crushed ice, and you’ve got a healthy,
on-the-go breakfast filled with antioxidants. Toss in a cup of plain yogurt,
and you’ve just added a bone-strengthening dose of calcium. An added bonus:
You’ve just crossed three of your daily fruit servings off the list.
4. Use organic eggs.
They’re not much more expensive than regular eggs but are much
higher in all-important omega-3 fatty acids, shown to benefit everything from
your mental health (reducing risk of depression) to your heart health (reducing
risk of atherosclerosis and atrial fibrillation), says Fred Pescatore, M.D.,
author of The Hamptons Diet and a physician at Partners in
Integrative Medicine in New York City.
5. Sprinkle on a teaspoon of ground flaxseeds.
It could be over your cereal, over your yogurt, over your
smoothie, or over your eggs. Next to fish and organic eggs, flaxseeds are one
of the best sources of omega-3 fatty acids.
6. Use Benecol, Take Control, or Smart Balance
instead of butter.
These newly developed soft food spreads contain heart-healthy
plant stanols. Just 2 tablespoons daily can significantly lower your total
cholesterol level.
7. Have lunch for breakfast.
Instead of butter or cream cheese, top your morning (whole wheat)
toast with 2 tablespoons tuna prepared with low-fat mayonnaise. The tuna is a
great source of omega-3 fatty acids and an excellent source of energy-boosting
protein. For the same healthy boost with a bit of variety, try lox or canned or
smoked salmon (they also seem to go better at breakfast).
8. Sprinkle a whole wheat burrito with 2 ounces
grated, low-fat cheddar
cheese and broil for 3 minutes. While it’s cooking, peel and eat
an orange for valuable vitamin C. In this one small, quick meal, you’re getting
vitamin C and other antioxidants, calcium, fiber, and enough
appetite-satisfying protein to sustain you for hours.
9. Make your own granola.
Most store-bought brands are filled with sugar and fat. To make
your own, mix 2 cups rolled oats with 1 cup dried fruits and seeds and a little
brown sugar. Toast 3-5 minutes in a warm oven and store in an airtight
container. Not interested in do-it-yourself? There are a few store-bought
brands with reasonable sugar and fat levels, including Nature’s Path and
Familia.
10. Pour a bowlful of Kashi GOLEAN Crunch!
With 10 grams of fiber, it will put you well on your way to the
25-30 grams of fiber you should be eating every day. Plus, studies find that
people who regularly start their day with a bowl of cold cereal get more fiber
and calcium, but less fat, than those who breakfast on other foods. Another
study found that people who ate two bowlfuls of high-fiber cereal every day
spontaneously cut the amount of fat they ate by 10 percent. Don’t like Kashi?
Other high-fiber cereals include Raisin Bran, Multi-Bran Chex and Wheat ‘N Bran
Spoon Size (8 grams), Kellogg’s All-Bran Original (10 grams), and General Mills
Fiber One (14 grams).
11. Eat half a grapefruit twice a week.
Grapefruits are loaded with folate, found to significantly reduce
the risk of stroke. However, be cautious if you’re taking regular medications.
Grapefruit and its juice can interact with medications that have to be
processed through the liver. Check with your doctor about any possible
interactions between grapefruit and any medications you’re taking.
12. Sip a cup of green tea with your breakfast.
In addition to its heart-protective benefits, green tea may also
have some weight-loss benefits, with one study finding it appears to raise the
rate at which you burn calories and speed the rate at which your body uses fat.
13. Top your cereal with soy milk.
Packed with potent phytoestrogens, soy has been credited with
everything from protecting your heart to promoting stronger bones. But make
sure that it’s fortified with calcium; otherwise you’re missing a great
opportunity to get some bone-building calcium.
14. Host the breakfast equivalent of “build your
own sundae.”
Who says breakfast has to be boring? Choose a selection of sliced
fruit, yogurt, whole grain cereals, and/or whole grain pancakes or toast, and
let everyone mix and match to create their own toppings. Lay everything out on
paper plates (for easy cleanup).
15. Add a vitamin.
Take any and all supplements with breakfast, suggests nutrition
expert Shari Lieberman, Ph.D., author of The Real Vitamin & Mineral
Book. Taking supplements with food reduces the chance they’ll upset your
stomach, and improves the absorption of minerals.
16. Spread apple slices with peanut butter.
The protein and fat in the peanut butter provide a good start to
the day, while the apple and the quercetin it
contains provide fiber and protection against some cancers and heart disease.
contains provide fiber and protection against some cancers and heart disease.
17. Have a breakfast sandwich.
Top a whole wheat English muffin with melted low-fat cheese (part-skim
mozzarella is a good choice), a sliced tomato, and a sliced, hard-boiled egg.
18. Crush cold cereal in a Baggie, add a peeled
banana, and coat with the cereal. Voilà! Breakfast on a banana (as
well as a healthy dose of potassium, beneficial in preventing strokes).
19. Hit the vegetarian section of the grocery.
Soy bacon and sausage, gardenburgers, and soy crumbles make great
sources of protein for breakfast without the saturated fat of their meat
originals.
20. Make a blob.
From nutritionist Alana Unger, R.D., of The Lifestyle Center in
Visalia, California, comes this sounds-weird-but-tastes-great idea for an
on-the-go breakfast. Mix 1/2 cup peanut butter, 1/4 cup nonfat dry milk, 3 cups
crushed flake cereal, and 2 tablespoons honey. Form into “blobs” (should make
10 blobs). Wrap each blob in plastic wrap and refrigerate. Grab a couple with a
travel cup of skim milk and go!
21. Sprinkle 1/2 cup of blueberries on your
cereal.
Studies find the tiny purple berries are loaded with valuable
antioxidants that can slow brain aging and protect your memory. Not into
cereal? Try baking blueberries into oatmeal to create your own
oatmeal-blueberry granola bar, or mixing them into whole wheat pancake or
waffle batter.
22. Drink three cups of unsweetened orange juice every
morning.
The vitamin C in OJ not only boosts your immunity, but also
improves your cholesterol levels. One study found that drinking three glasses
of orange juice a day for four weeks raised levels of HDL, or “good”
cholesterol, by 21 percent. If three cups is too much for you, substitute a
couple of oranges. For the best effect, make it calcium-fortified juice.
23. Eat a bowl of sliced strawberries three
times a week.
Loaded with vitamin C, strawberries have numerous health benefits,
one of them being protection for your eyes. One study of 247 women found that
those taking vitamin C supplements were 75 percent less likely to get cataracts
than those who didn’t take it. It’s better, though, to get your vitamin C from
food. Other health benefits packed into berries: They’re rich in a wide variety
of antioxidants, low in calories, and even have a low glycemic index (shown to
better maintain steady blood sugar levels).
24. Slice two kiwifruits into your morning
smoothie.
You may have just reduced your risk of premature death by as much
as 30 percent, since a British study found that every ounce of vitamin C-laden
fruits you eat a day reduces your risk of premature death 10 percent. Want an
even easier way to eat a kiwi? Just slice the top off and scoop out bitefuls
with a teaspoon. It’s delicious, fun, and fast.
25. Get at least five grams of fiber during
breakfast each morning.
If you don’t get off to a good start with your daily fiber intake,
you’ll never reach the recommended amount (15-25 grams per 1,000 calories).
Plus, fiber is quite filling with no extra cost in calories. You can get those
five grams in just a few bites with a large raw apple, 1/2 cup of the high-fiber
cereals mentioned earlier, 1/2 cup of blackberries, or two slices of dark,
whole grain rye bread.
26. Choose these toppers for your (whole wheat)
bagel or toast:
· ♦ Two tablespoons nonfat cottage cheese sprinkled with flaxseed
· ♦ One slice low-fat cheese melted over a slice of mango
· ♦ Two tablespoons soy butter with a sliced banana
· ♦ One slice baked ham and one sliced tomato
27. Shave one ounce of dark chocolate
over a cup of nonfat yogurt. Mix. The calcium-rich yogurt can
actually help in your efforts to lose weight, while the antioxidant-loaded dark
chocolate can help reduce the stickiness of “bad” LDL cholesterol and keep your
arteries more pliable. Plus, who can resist starting the day with chocolate?
After read the 27 ideas for a breakfast that wrote from Stealth Health, what do you think? Is an interesting post from him. Source.
So, remember to have your breakfast every day and have a wonderful & healthy life.
So, remember to have your breakfast every day and have a wonderful & healthy life.
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interesting post, i dont have time for breakfast normally just brunch at 1pm when i reached my work place :X or sleep like a dead log during offday
ReplyDeleterainxdropz.blogspot
Maybe can try to take breakfast before 10 am. :D ha-ha.. I think most people will do that during offday sleep like a dead log.. ha-ha...
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