Morning breakfast is very important for us. Morning breakfast gives us energy to work throughout the day. We should eat healthy Breakfast Diet in the morning which includes high energy, protein and vitamin rich food. This keeps our energy level intact. A proper breakfast in the morning keeps us away from laziness and fatigue, due to which we feel fresh throughout the day. We can take different types of nutritious food in breakfast, which are briefly described below.
10 Best Healthy Breakfast Diet
1. Eggs
Eggs are a good nutritious food for breakfast. It is one of the breakfasts rich in protein and vitamins. It makes us feel energetic for a long time. Many nutrients and vitamins are found in an gram egg such as:
- Protein: 6-7 grams.
- Minerals: Calcium, phosphorus, Potassium, Sodium, Iron, zinc, Copper, magnesium, manganese and selenium.
- Carbohydrates: 0.5-0.6 grams.
- Fat: 5-6 grams.
- Vitamins: A, B1, B2, B3, B5, B6, B9, B12, D, E.
2. Oats
porridge is one of the best nutritious foods for breakfast. porridge contains carbohydrates and fiber, which provide us with energy throughout the day, and it makes you feel full for a long time. 100 grams of porridge contains the following nutrients:
- Protein: 10-12 grams.
- Carbohydrates: 60-70 grams.
- Fiber: 10-12 grams.
- Fat: 2-3 grams.
- Vitamins: Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E.
- Minerals: Calcium (100-150 mg), Phosphorus (200-250 mg), Iron (2-3 mg), Zinc (1-2 mg), Potassium (400-500 mg), Sodium (10-20 mg).
3. Peanut Butter
Peanut butter is also one of the good nutritious foods for breakfast. Peanut butter contains high amounts of calories and protein, which provides us energy throughout the day. Peanut butter contains protein and fat, which keeps us full for a long time and helps in controlling hunger. The following nutrients and vitamins are found in 100 grams of peanut butter such as:
- Protein: 25 grams.
- Fat: About 50 grams.
- Carbohydrates: 20 grams.
- Fiber: About 2-3 grams.
- Vitamins: Vitamin E, Vitamin B3.
- Minerals: Magnesium, Phosphorus, Potassium, Sodium.
- Calories: 588 Calories.
4. Cheese
Paneer is one of the good nutritious foods for breakfast. Paneer contains high amount of protein, which provides energy to our body and helps in building muscles. Paneer contains high amount of calcium, which helps in improving our bone health. The following nutrients are found in 100 grams of paneer:
- Protein: about 18-25 grams.
- Fat: about 20-25 grams.
- Carbohydrates: about 4-5 grams.
- Fiber: about 0 grams.
- Vitamins: Vitamin D, Vitamin B12.
- Minerals: Calcium, Phosphorus, Magnesium, Calories.
5. Boiled Potatoes and Yogurt
Boiled potatoes and curd is a healthy and nutritious diet. Boiled potatoes contain a good amount of carbohydrates, which provide us with energy and keep us full throughout the day. Boiled potatoes contain important vitamins and minerals like vitamin C, vitamin B6, and potassium. Yogurt contains a good amount of calcium, which helps in improving our bone health. Yogurt contains probiotics, which help in keeping our digestive system healthy.
6.Poha
Poha is a tasty and nutritious food. We can include Poha in our morning breakfast. Poha is rich in nutrients like vitamins, carbs, protein. Poha is low in calories and is rich in fiber and makes us feel full throughout the day. There are many benefits of including Poha in your breakfast such as it provides energy, improves the digestive system, also helps in building muscles.
7.Upma
upma is considered a good food for morning breakfast, it contains all the nutrients. Uttapam is made with the help of rice, semolina or urad dal in which we can include our favorite vegetables.
8.Fruit Salad
Fruit salad is considered the best for breakfast. Fruit salad is a delicious and nutritious breakfast, it contains all the vitamins, minerals, fiber and antioxidants. Eating fruits early in the morning gives instant energy to the body. We can make salad of many fruits for breakfast like apple, pomegranate, banana, orange, beetroot, grapes etc.
9. Sandwich
Sandwich is a good nutritious food for morning breakfast. We can include various types of nutritious elements in the sandwich, such as vegetables, fruits etc. It is rich in all the vitamins and nutrients. Sandwich is a filling breakfast that provides us energy for a long time.
10. Cottage Cheese
Cottage cheese is a great breakfast food that is high in protein. A high protein breakfast is associated with feeling full and less hungry. Research shows that cottage cheese makes you feel full and satisfied just like eggs. Cottage cheese is also very low in calories, which is helpful in weight management. Cottage cheese can be eaten with other nutritious foods like berries, peaches, tomatoes, cucumbers, chia seeds, flaxseeds or granola.
