Calorie according to age , weight and profession
CALORIE REQUIRED = 2447 UNIT.
NOTE: 1 KG = 2.2046 POUND.
Recommended Macronutrient Balance for a Balanced & Healthy Breakfast
Nutrition experts often suggest that 45 percent to 65 percent of your daily caloric intake should come from carbohydrates, while 10 percent to 35 percent should be sourced from protein. Fats, on the other hand, should account for the remaining 20 percent to 35 percent of your calorie consumption. For a well-rounded breakfast, it’s advisable to aim for a proportional distribution of these three macronutrients. However, if you’re looking to elevate your protein intake, your breakfast could consist of approximately 30 percent protein, 50 percent carbohydrates, and 20 percent fats. In this scenario, a 500-calorie breakfast would comprise 150 calories from protein, 250 from carbohydrates, and 100 from fats.
Delicious and Nutritious Breakfast Options
Below, you’ll find a selection of healthy breakfast choices to kickstart your day:
Eggs are balance breakfast.
Eggs are not only delicious but also highly nutritious. Incorporating eggs into your breakfast can enhance feelings of fullness, reduce calorie consumption during subsequent meals, and help stabilize blood sugar and insulin levels. Furthermore, egg yolks contain antioxidants that aid in the prevention of eye conditions like cataracts and macular degeneration. Eggs are particularly beneficial for brain and liver health. Consuming whole eggs may even mitigate the risk of heart disease by modifying LDL cholesterol, increasing HDL cholesterol, and improving insulin sensitivity. In fact, three large eggs provide approximately 20 grams of high-quality protein.
Oatmeal is a healthy breakfast.
Oatmeal stands as an excellent choice for those who love cereal. Crafted from ground oats, it boasts a unique fiber called beta-glucan, which offers numerous health benefits, including cholesterol reduction. Oats are also rich in antioxidants that safeguard their fatty acids from oxidation, contributing to heart health and reduced blood pressure. While a cup of cooked oatmeal contains around 6 grams of protein, it may not deliver the advantages of a high-protein breakfast. To up the protein content of your oatmeal breakfast, prepare it with milk instead of water or accompany it with eggs or a slice of cheese.
Nuts are not only delectable but also satisfying and nutritious, making them an ideal addition to your breakfast. They provide a feeling of fullness and assist in preventing weight gain, despite their calorie density. Studies suggest that your body doesn’t fully absorb all the fat from nuts, with only about 129 calories absorbed from a 28-gram (1-ounce) serving of almonds, for instance. Nuts have been linked to improved heart disease risk factors, reduced insulin resistance, and reduced inflammation. They are rich in magnesium, potassium, and heart-healthy monounsaturated fats. Additionally, nuts can benefit individuals with diabetes, as replacing some carbohydrates with 2 ounces of nuts resulted in reduced blood sugar and cholesterol levels in a study. Adding 2 tablespoons of chopped nuts to your oatmeal adds crunch and flavor while enhancing the nutritional value of your breakfast.
Green tea stands out as one of the healthiest beverages available. It contains caffeine, which boosts alertness and mood while increasing metabolic rate. A cup of green tea provides only 35–70 mg of caffeine, about half the amount found in coffee. Green tea may be especially beneficial in managing diabetes, as a review of 17 studies revealed reductions in blood sugar and insulin levels among green tea drinkers. It also contains antioxidants that may shield the brain, nervous system, and heart from damage.
Fruit can make for a delicious and nutritious breakfast option. All varieties of fruit are rich in vitamins, potassium, fiber, and are relatively low in calories. A cup of chopped fruit typically provides about 80–130 calories, depending on the type. Citrus fruits, in particular, are abundant in vitamin C, with a large orange providing over 100% of the recommended daily intake of this essential nutrient. Fruits are also high in fiber and water content, contributing to a feeling of fullness. To create a well-rounded breakfast that will keep you satisfied for hours, pair fruit with eggs, cheese, cottage cheese, or Greek yogurt. So, A Healthy Breakfast is must to live better.