Healthy Breakfast

Healthy Breakfast

What does Healthy Breakfast mean?

A Healthy Breakfast. … Most health professionals would recommend eating a breakfast filled with protein, fiber, and healthy carbohydrates. Eggs, oatmeal with nuts or fruit, yogurt, cottage cheese, or a balanced meal-replacement shake.

Healthy Breakfast and its importance

Healthy Breakfast is an important thing. There is a strong and close relationship between adequate calorie for a man and Healthy Breakfast to maintain a healthy life and live better.  If a man start his morning with a healthy diet or breakfast, he can perform the best and achieve his goal keeping his health and brain in order and strong.

How much Calories Should You Eat Per Day

An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week.An average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week.

However, this depends on numerous factors. These include age, height, current weight, activity levels, metabolic health and several others.

What Are Calories?

A calorie is a unit that measures energy. Calories are usually used to measure the energy content of foods and beverages. In order to lose weight, you need to eat fewer calories than your body burns each day.

Calorie according to age , weight  and profession

Suppose:

MALE—————50 YEARS

WEIGHT…………150  POUNDS

HEIGHT………….6 FEET.

PROFESSION……MODERATELY ACTIVE.

CALORIE REQUIRED = 2447 UNIT.

NOTE: 1 KG = 2.2046 POUND.

Ideal Calories for a Day.

Many Nutritionists recommend consuming 45 percent to 65 percent of your total daily calories from carbohydrates and 10 percent to 35 percent from protein. The remaining 20 percent to 35 percent of your calories should come from fats. Your breakfast should include all three macronutrients in about the same proportion, If you want a boost of protein, your breakfast calories could include 30 percent protein, 50 percent carbs and 20 percent fats. In that scenario, a 500-calorie breakfast would consist of 150 calories from protein, 250 from carbs and 100 calories from fat.

Healthy Breakfast Recipes.

Below are  some healthy breakfast you can eat in the morning.

Eggs

Fried Egg.

Eggs are healthy and delicious. Eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels.  Egg yolks contain antioxidants help prevent eye disorders like cataracts and macular degeneration  Eggs are very important for brain and liver health  Eating whole eggs may reduce heart disease risk by modifying the shape of LDL, increasing HDL and improving insulin sensitivity.  What’s more, three large eggs provide about 20 grams of high-quality protein.

Oatmeal

Cooked Oatmeal

Oatmeal is the best breakfast choice for cereal lovers.  It’s made from ground oats, which contain a unique fiber called beta-glucan. This fiber has many impressive health benefits, including reduced cholesterol   Oats are also rich in antioxidants, which protect their fatty acids from becoming rancid. These antioxidants may also help protect heart health and decrease blood pressure.  One cup of cooked oatmeal contains about 6 grams of protein, which won’t provide the benefits of a higher-protein breakfast.  To boost the protein content of an oatmeal breakfast, prepare it with milk instead of water or serve it with a side of eggs or a piece of cheese.

Nuts

Nut

Nuts are tasty, satisfying and nutritious. They’re a great addition to breakfast because they are filling and help prevent weight gain.  Even though nuts are high in calories, studies suggest you do not absorb all of the fat in them. In fact, your body only absorbs about 129 calories from a 28-gram (1-ounce) serving of almonds.  Nuts have been shown to improve heart disease risk factors, reduce insulin resistance and decrease inflammation. All types of nuts are also high in magnesium, potassium and heart-healthy monounsaturated fat. Nuts are also beneficial for people with diabetes. In one study, replacing a portion of carbs with 2 ounces of nuts led to reduced blood sugar and cholesterol levels. Oatmeal with 2 tablespoons of chopped nuts provides crunch and flavor, while increasing your breakfast’s nutritional value.

Green Tea

Green Tea

Green tea is one of the healthiest beverages. It contains caffeine, which improves alertness and mood, along with raising metabolic rate . Green tea provides only 35–70 mg of caffeine per cup, which is about half the amount in coffee. Green tea may be especially helpful against diabetes. A review of 17 studies found that green tea drinkers had reductions in blood sugar and insulin levels .It also contains an antioxidant, which may protect the brain, nervous system and heart from damage.

Fruit

Fruit

Fruit can be a delicious  breakfast. All types of fruit contain vitamins, potassium, fiber and are relatively low in calories. One cup of chopped fruit provides about 80–130 calories, depending on the type. Citrus fruits are also very high in vitamin C. In fact, a large orange provides more than 100% of the recommended daily intake of vitamin C. Fruit contains high fiber and water content . Pair fruit with eggs, cheese, cottage cheese or Greek yogurt for a well-balanced breakfast that will sustain you for hours.