Healthy breakfast menu

A healthy breakfast should be nutritious. Here are some suggestions for a delicious and healthy breakfast.

Egg, vegetable and meat trio

Eggs are a perfect source of protein, providing up to 98% of essential amino acids, according to Men's Journal (USA).

For a more balanced diet, when eating eggs for breakfast, add a moderate amount of lean beef and spinach or tomatoes to the diet.

According to the US Department of Agriculture (USDA) and the US Food and Drug Administration (FDA), adding lean protein to breakfast is also great for building and maintaining muscle.

Start your day with healthy eggs and vegetables

Photo: AI

Breakfast with oatmeal

Oatmeal recipes for breakfast are no longer strange to those pursuing a healthy lifestyle.

There are many ways to enjoy this nutritious food for breakfast such as:

Soak overnight oats with unsweetened yogurt, cereal, chia seeds and low-sugar fruit of your choice (apples, strawberries, blueberries…).

Oats and Banana : Blend oats, nut milk, banana, and a little honey to sweeten for a delicious, protein-rich breakfast.

Toasted avocado sandwiches

Avocado is a rich source of nutrients, with more than 20 vitamins, minerals and phytonutrients, and has good antioxidant properties.

You can use 2 slices of whole wheat bread with sliced ​​butter, drizzle with a little honey for natural sweetness.

In addition, peanut butter is also a good choice when used with bread. However, you need to control the amount of intake to avoid counterproductive effects because the calorie content is relatively high.

Chia seeds

“Small but mighty,” chia seeds are packed with essential nutrients, including omega-3 fatty acids, fiber, protein, calcium, magnesium, and antioxidants.

The combination of fiber and good fats helps release energy slowly and evenly, helping you feel full and energized throughout the morning. The high fiber content also aids digestion, regulates bowel movements and keeps the gut healthy, according to Times Entertainment (India).

In particular, chia seeds have the ability to absorb water and expand, thereby helping to control cravings and limit overeating.

Protein smoothie

A blend of protein powder with nut milk and fruit creates a healthy drink, very suitable for people who have a habit of exercising in the morning because it provides instant energy without feeling heavy on the stomach.

In addition to familiar fruits used to make smoothies such as bananas, dragon fruit, apples..., cherries also contain many antioxidants that help protect cells and fight inflammation, making them an ideal suggestion to create a nutritious smoothie for breakfast.

In general, when choosing foods or dishes for breakfast, you should prioritize getting enough protein, fiber and vitamins for your body. Weighing and controlling the dosage is also very important to keep your body balanced and healthy.

Source: https://thanhnien.vn/thuc-don-an-sang-tot-cho-suc-khoe-185250820231209461.htm