How to keep breakfast healthy

Yes breakfast and for sure is really important to start your body with power and energy but unfortunately not all breakfast choices are healthy and nutritious. Wrong breakfast choices can turn your healthy morning breakfast into a high-calorie, nutrient-poor mess. Here are some common ways that people ruin a healthy breakfast:

Making Breakfast Too Sugary

Read carefully food label when you buy cereals as most of them are boxes of candies with little vitamins and minerals. Most people also associate their breakfast with sweet pastries, loads of syrup, and frosted things you pop into the toaster.

Stay away from extra sugar:

Choose always unsweetened cereals and you can add only 1 teaspoon of honey

Pop a slice of whole grain bread into the toaster and then top it with a100-percent fruit spread.

Bowl of oatmeal with berries and walnuts is another great option, if you find it unsweet you may add just a dab of real maple syrup or a teaspoon of brown sugar.

Not Including Enough Protein

Most of breakfast are low in protein and high in sugar. Protein is really important to keep you full longer and help you in weight management

Make sure you get some good quality protein:

Have a piece of 100-percent whole-grain toast with peanut butter or almond butter and a glass of milk.

Try salmon or tuna with light cream cheese or mayo on whole grain bagels or toast.

Use protein powder in a breakfast fruit smoothie.

Avoiding Whole Grains

Moreover, most breakfast choices are low in whole grains which is high in fiber that lower cholesterol and keep you full

Choose whole grains and high-fiber foods:

Eat whole grain, unsweetened hot or cold breakfast cereals.

Use whole grain bread instead of white bread for your toast.

Make low-fat oat bran muffins.

Not Eating Any Fruit or Vegetables

Fruits and vegetables are rich in antioxidant, phytochemicals and low in calories when they are compared to other food.

Aim to have five to nine servings of fruits and vegetables every day (no, that bowl of fruit-flavoured cereal doesn't count).

Get more fruits and vegetables:

Make an omelette with mushrooms, peppers, and onions.

Slice a grapefruit or orange in half and serve with a slice of whole grain toast with peanut butter.

Add berries, raisins, or bananas to your whole grain cereal.

Skipping Breakfast Altogether

People who skip breakfast are more likely to be overweight, probably because they eat too much later in the day. Breakfast is a main meal throughout the day to support your body with needed energy.

You can have a quick but healthy breakfast:

Keep ready-to-eat foods handy like hard-boiled eggs, nuts, and fresh fruit.

Make a fruit smoothie for breakfast.

Make your own breakfast cereal bars with healthy whole grain cereals.

Sources:

https://www.verywellfit.com/how-to-ruin-a-healthy-breakfast-2507657?utm_campaign=livinghealthy&utm_medium=email&utm_source=cn_nl&utm_content=15974724&utm_term=list_gl_ot_vft-default

https://www.kiipfit.com/healthy-breakfast-vegan-yogurt-parfait-2/