Top 10 Breakfast Recipes to Maintain a Healthy Diet

 

There is a saying that “breakfast is the most important meal of the day.” Whether you live by this saying or not, lets talk about how you can make every breakfast a healthy breakfast. Lets talk about how we can prepare a delicious breakfast promotes good health, and what foods to avoid unhealthy foods that can slowly but surely contribute to poor health.

Good Breakfast VS Bad breakfast

There are many foods that are associated with breakfast and thanks to fast food commercials that hypnotize people into associating breakfast with processed meats that are high in cholesterol and fats, the public has this notion that breakfast foods are bacon, sausages, ham, and many other meat products. That is an unhealthy way to think of breakfast, and the bad breakfast habits don’t stop there, there’s the ham and cheese croissants, bacon egg and cheese muffins, coffee, and sodas.

On the other side of the spectrum, there is the good type of breakfast. This type does not serve the usual large heaps of calories and fats but rather, the healthy breakfast foods contain lots of nutrients and vitamins that will improve one’s health. They are healthy, well-balanced, convenient (as they are easy to prepare) and will help a person lead a healthy life. Here are tips on what a healthy breakfast is:

• Starting the day with soy milk instead of full milk is a good replacement as soy is healthier and is less fattening than full milk because it doesn’t contain a large amount of sugar.

• Replacing a bacon egg and cheese sandwich with fruit is giving your health a birthday present, as fruit replenishes many vitamins and nutrients that eating a bacon egg and cheese sandwich tends to do the opposite of.

• In breakfast, many tend to drink coffee. This is not a bad thing but it is better to drink coffee while eating some fruit.When taking coffee, your body’s thermogenesis process gets enhanced as the coffee boosts the digestion in the body. Taking fruits will allow the body to replenish vitamins and nutrients that are lost in the thermogenesis process.

Top 10 Breakfast Recipes

1. Multi-Grain Waffles

wafflesMulti-grain waffles are indeed a healthy breakfast when compared to traditional waffles, which are composed of large amounts of butter, as well as high-carbohydrate count that is found in the mix or batter. Multi-grain waffles are high in calcium, iron, niacin, phosphorus, riboflavin, thiamin, vitamin A, vitamin B6, vitamin B12.

Multi Grain Waffles Benefits:

  • High in calcium and iron, which make our bones healthy.
  • Vitamin A promotes good eyesight.
  • No calories, which is beneficial for eliminating weight gain and fatty tissues.

2. Whole Wheat Pancakes
PANCAKESWhole wheat pancakes are a healthier substitute to traditional pancakes that makes use of loads of butter, flour, sugar and egg. By using whole wheat in the mixture, you are getting a tremendous amount of protein from the eggs used. In this whole wheat pancake mix, to eliminate the calories found in egg yolks, you may replace the egg yolk with 2 egg whites. This will prove a less-fattening meal as you will be getting a lot of vitamins such as B12. Whole wheat flour also gives you vitamin E, iron, magnesium and zinc as well as calcium and iron from milk.

Whole Wheat Pancakes Benefits:

  • High in calcium and iron, which make our bones healthy.
  • Vitamin A promotes good eyesight.
  • Whole wheat pancakes are as delicious as traditional pancakes.
  • Whole wheat pancakes are ¼ as fattening as traditional pancakes.

3. Salsa Breakfast Burrito
burritoIn burritos with salsa, which are tomatoes basically, you are getting a high dosage of Carotenoids and Vitamins A, B, C, K, Protein, Dietary Fiber, and Lycopene. Tomatoes have antioxidants that fight free radicals such as toxins in the body. To eliminate the calories found in egg yolks, you may replace the egg yolk with 2 egg whites, which will reduce the calorie count. Burritos also have cheese which is high in calcium and iron.

Salsa Breakfast Burrito Benefits:

  • Vitamin A promotes good eyesight.
  • High in calcium and iron, which make our bones healthy.
  • Vitamin K provides for a healthy nervous system.
  • Antioxidants provides for detoxification in our bodies from harmful toxins.

4. Strawberry Yogurt Parfait
YogurtThis scrumptious dish comes packed with vitamin C from strawberries, as well as carbohydrates,protein, and fiber from yogurt. It also includes fiber from granola, which is a part of this nutritious breakfast meal.

Strawberry Yogurt Parfait Benefits:

  • Vitamin C helps enhance our body’s immune system so we can avoid colds, fever, coughs, and the flu as well as other viruses.
  • Fiber aids in our body’s digestion.
  • Easy to prepare and digest.
  • Minimal calories.

5. Scrambled Eggs with Smoked Salmon
eggThis delicious meal is packed with many vitamins and nutrients such as: vitamin B-2, riboflavin which assists our body in metabolizing protein and fat and also helps break carbohydrates down into the form of energy our body uses. Scrambled Eggs with Smoked Salmons also provides iron and calcium found in eggs. Salmon gives us Omega-3 fatty acids which provides for healthy heart and brain.

Scrambled Eggs with Smoked Salmons Benefits:

  • Riboflavin assists our body in metabolizing energy.
  • High in calcium and iron, which make our bones healthy.
  • Omega-3 fatty acids enhance our heart and brain functions.

6. Oatmeal with Apples and Raisins
oatmealThis delicious dish makes breakfast a meal packed with energy, vitamins and nutrients. This dish gives us protein, carbohydrates, niacin, fiber, calcium, potassium, vitamin C, B-complex, thiamin, and riboflavin. By eating this meal, we gain enough energy to be able to last a day complete with many activities.

Oatmeal with Apples and Raisins Benefits

  • Calcium and Potassium enhance heart functions.
  • Vitamin C provides a boost for our immune system, which aids us against colds, fevers, and coughs.
  • Niacin gives us a much needed energy boost required in a day full of activities.
  • Apples contain pectin, a type of soluble fiber that builds up in the intestine and helps decrease LDL cholesterol.
  • Calcium aids in making our bones healthy.
  • Easy to prepare.

7. Smoked Salmon Sandwich
sandwichThis easy to make sandwich is a healthy substitute to eating a cholesterol-laden sandwich such as a sausage muffin or a bacon egg and cheese sandwich which is a heart attack waiting to happen. In salmon we find Omega-3 acids which provide us with healthy heart and brain functions. In choosing to use wheat as the bread for the sandwich, we get vitamin E, iron, magnesium and zinc.

Smoked Salmon Sandwich Benefits:

  • Omega-3 fatty acids enhance our heart and brain functions.
  • Vitamin B-2 assists our body in metabolizing energy.
  • Easy to prepare.

8. Mixed Fruit Smoothie
smoothieIn choosing to eat a mixed fruit smoothie for breakfast, we are getting a lot of Vitamin C in our system, which is essential in lessening the risk of getting viruses such as coughs, fevers, and the flu. Vitamin C gives us the necessary anti-bodies that will protect our systems from braking down.

Mixed Fruit Smoothie Benefits:

  • Vitamin C provides a boost for our immune system, which aids us against colds, fevers, and coughs.
  • Easy to prepare.

9. Grilled Tuna Sandwich with Onions
tuna_sandwichThis easy to make sandwich is another healthy substitute to the breakfast sandwiches that we see on television. Those sandwiches that we see on TV are packed to the brim with calories and fats. Another negative that they bring is the fact that they contain preservatives which harm our bodies. In eating a grilled tuna sandwich with onions, we are supplying our systems with a lot of protein and iron from the tuna and vitamins A, B, C, E, K and has calcium, iron, magnesium, phosphorus, potassium, sodium and zinc found in onions.

Grilled Tuna Sandwich with Onions Benefits:

  • Tuna gives us Iron and Potassium which is good for our skeletal system or bones.
  • Tuna gives us Vitamin A which aids in good eyesight.
  • Onions help the body to maintain good blood-sugar levels.
  • Onions promote anti-inflammatory levels in the body.
  • Onions are a very good source of Chromium which lower blood-fasting glucose levels which is beneficial for diabetics.

10. Turkey Sandwich with Cheese and Veggies
turkey_sandwichThis sandwich presents us with the least amount of calories in a sandwich especially if taken with wheat bread. Turkey gives us protein and fiber. Wheat bread gives us more fiber and lesser calories than white bread while cheese gives us calcium, phosphorous and vitamin D. The veggie, depending on what we choose, gives us many vitamins and nutrients that enhance our body’s many functions.

 Turkey Sandwich with Cheese and Veggies Benefits:

  • Turkey Gives us protein and fiber which aids in our digestion
  • Cheese gives us calcium for our bones.
  • Vegetables give us many vitamins and nutrients.
  • Easy to prepare.

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