Enough has been said on the importance of breakfast and this is why millions of people remain worried about eating the right type of foods to be had for breakfast. Skipping the breakfast is a bad idea as is inclusion of wrong foods in it. However, it may be hard for you to figure out what type of foods is actually healthy for your needs. Some of the foods perceived to be healthy and sold widely are often made with ingredients that can have side effects on health. If you are on a weight loss mission, some of these healthy foods may not be suited because they are high in calories as well.
7 Effective Tips Which You Can Utilize To Ensure You Eat Healthy Foods At Breakfast Without Piling Up On Calories:
1. Having Protein And Fiber
Whether you are a vegetarian or cannot survive without meat, having enough protein in breakfast is absolutely necessary. Inclusion of protein is necessary because it offers you energy throughout the day and having fiber is necessary since it keeps you satiated. When you have a breakfast with fiber and protein, the prospect of sudden hunger pangs are nearly eliminated. Healthy protein sources that are not heavy on calorie are eggs, low fat dairy foods, seeds, lentils, lean meats and soybeans etc. For fiber, the fruits and whole grains are quite good. You may also have a small amount of healthy fats in breakfast in forms of olive oil or avocados. Use sugar and oil as less as you can when using protein and fiber to make breakfast. Add fiber slowly to your breakfast to ensure you do not suffer from bloating.
2. Eating Fresh Foods
It is necessary that you eat fresh foods for breakfast. While you may use oatmeal or eggs bought a few days back it is also imperative that you use some fresh foods. As it is, usage of fresh foods in breakfast makes you feel more energetic. When you buy a lot of produce or dairy foods and store them in the fridge for consumption for the next few days, the foods lose nutritional quotient over time. Eating fresh produce may result into a trip to regional market or grocery store, but the end results are going to be better.
3. Bidding Adieu To Sugar
You use sugar in numerous ways in making breakfast or other meals of the day. The sugar used in making these foods adds up to the total calorie intake. So, even if you already consume healthy foods for breakfast ensure sugar usage is kept minimal. Sugar is also found in some of the foods perceived to be healthy otherwise. Some dairy foods contain sugar in flavored yogurts and milk. When you use these to make smoothies and add more sugar, you do more damage than you imagine! So, cut out sugar from breakfast in as many ways possible. Do not add sugar to make fruit juices and instead rely on the sugar existing in fruits like pineapple, mangoes and berries. You may make use of stevia to sweeten your coffee or cup of tea. Sometimes, you can also use organic honey to add sweetness to dishes instead of regular sugar.
4. Having Healthy Fats In Moderation
You should not lose your sleep at the prospect of having a little fat in your meals including breakfast! All facts are not that bad. In fact, your body will benefit if you intake healthy fats in moderate amounts. The thing is you have to include healthy fats in meals and in small amounts. The examples of foods that you can include in breakfast for your dosage of healthy fats are avocado, eggs, coconut and Chia seeds etc. These fats are healthier than what you get from those irresistible looking pizzas and burgers for sure! Eating small amounts of fat actually aids in enhancing metabolic function.
5. Using Less Oil
It is not only what you eat in breakfast that matters for calorie control. How you prepare foods is also important. It is best to evade deep frying or involve several methods like grilling and then frying etc. This may make the cooked foods heavy in calorie and at the same time will destroy nutrients in the foods. Resort to boiling, sautéing and baking for making foods for breakfast for optimum benefits. Using olive oil and oils with no or less trans fat is also advisable in this regard.
6. Using Herbs And Spices Galore
Whether you make sandwiches or salads for breakfast, using some condiments become necessary. However, you may not be aware that using such condiments like sauces, dressing, maple syrup actually add to the calorie count. If you do not use them you feel the kids and others in the family may find the foods bland. There is a solution, though. You may resort to using herbs and spices to make the foods tastier, while evading addition of excess calories. Feel free to use ginger, black pepper, lemon juice in breakfast dishes to make them yummy while keeping them low calorie.
7. Being Experimental
You can always come up with new and uncommon breakfast dishes to keep the family members happy and avoiding addition of excess calories. You can resort to the web for ideas on such recipes. Using stuffs like low fat goat cheese, seasonal vegetables and fruits can be helpful in this context.