The 5 Best Foods to Eat in the Morning


Best Foods to Eat in the Morning

Despite what you may have heard, eating breakfast is not necessary for everyone, but for many of us eating the right foods in the morning can give you more energy and prevent you from eating more calories throughout the day. So in this article, I'm looking at five of the best foods you can eat at breakfast.

Number one cottage cheese.

 This is actually a fantastic choice for breakfast. Now one cup of cottage cheese provides an impressive 25 grams of protein which is good for metabolism and increases feelin s of fullness. In fact, cottage cheese has been shown to be as filling and satisfying as eggs which are kind of like the benchmark here. Plain Greek yogurt is also a fantastic alternative to cottage cheese, and some varieties also contain beneficial probiotics as well.

Number two berries.

If you need something to eat your plain cottage cheese or Greek yogurt with then berries are the way to go, so that's blueberries, raspberries, strawberries and blackberries. They're much lower in sugar than most fruits yet higher in fiber. In fact, raspberries and blackberries each provide an impressive eight grams of fiber per cup, and what's more one cup of berries contains only 50 to 85 calories depending on the type. They are also rich in antioxidants called anthocyanins which are thought to be protective of heart health. Now fresh berries are not cheap in pretty much all parts of the world, but frozen ones are just as nutritious, if not more, depending on how fresh berries were handled. So a neat trick I like to do with frozen berries is put one cup or a handful in a bowl and microwave them for 30 seconds so that they melt, and then you have a lot of the juices from the berries in the bowl as well, but it's warm, and then you can add yogurt or cottage cheese, which is cold, and it has a kind of nice warm combination. Pretty much like eating a desert but a healthy one for breakfast.

Number three oats.

I know there are a lot of cereal lovers out there, preach, and by far the best choice for you are oats. Oats contain a unique fiber called beta-glucan. Now this fiber has many impressive health benefits, and it's also a soluble viscous fiber that promotes feelings of fullness. Oats are also rich in minerals and antioxidants, and are actually a great source of protein for a plant food. One cup of cooked, rolled oats contains about six grams of protein, and steel cut oats contain even more. They also don't naturally contain any gluten. Now in saying that, they do still get processed and packaged often on the same line as cereals that do contain gluten. Which is why gluten-free oats exist which have been processed and packaged separately, so if you do have a gluten sensitivity or Celiac disease then it's best that you choose certified gluten-free oats just in case.

Number four coffee.

Aren't you glad that I said coffee? It's just an amazing drink to start your day. Of course, the reason people love it so much in the morning is because of the caffeine which has been shown to improve mood, alertness and mental performance. An analysis of 41 studies found the most effective dose to be 38 to 400 milligrams per day to maximize the benefits of caffeine while reducing side effects. This is roughly half to four cups of coffee per day depending on how strong it is. Coffee intake has also been linked with a range of interesting health benefits particularly in the long term. I've looked at some of these in other videos, but I'll just say that coffee drinkers seem to live longer.

Number five eggs.

I couldn't make a best breakfast list and not include eggs, because the truth is that whole eggs are some of the most nutritious, delicious, cost-effective foods available. Eggs are loaded with vitamins, minerals, healthy fats and other nutrients that most people don't get enough of. Plus, two eggs provides about 12 grams of high-quality protein. Additionally, research shows eating eggs is perfectly safe even up to three whole eggs per day. Government recommendations have finally caught up too with the 2015 to 2020 Dietary Guidelines for Americans dropping the limit on dietary cholesterol. The government's expert panel has now said that dietary cholesterol is no longer a nutrient of concern. What's more, eggs are terrific with vegetables like cooked greens or avocado, for example. If you're eating vegetables with breakfast then you are winning.  I also love how versatile eggs are. For example, boiled eggs make a healthy, portable breakfast, and you can batch prepare them well ahead of time.

Whether you eat breakfast or not is a personal choice, but if you do make sure to start your day off right.

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