5 Quick and Healthy Breakfast Ideas

Breakfast has great importance in life for energy boost up for a day start up. It means breakfast shouldy be healthy that is full of nutrition. Being a dietitian, I suggest breakfast should include three main macronutrients carbohydrats, proteins and fats. Breakfast should consist of variety of food items that increase you appetite and activate your hunger. Eating breakfast early in the morning just after an hour after awaking up, is too much good for your stomach and this habit make your metabolism fast and you feel fresh and active minded whole the day.

Breakfast is not just a meal, it is a magic for your good helath because breakfast provide you good energy, vitamins and minerals that prevents you from a lot of diseases like high cholesterol, high blood pressure, heart diseases, stroke and diabetes type 2. Breakfast sharp your memories and keeps your mind fresh and prevent you from stress, depression and strain. So, breakfast build confidence in your personality because breakfast provide you all necessary nutrients in day start if you are choosing a healthy breakfast. 

Breakfast in early morning also helps you to maintain your weight in normal range naturally. So, those people who are taking breakfast on time can’t be overweight or obese mostly. Breakfast also control your mood swings or food cravings for whole the day if breakfast is heavy but healthy. Breakfast also lower or balance your suger level that is very important to keep your body and brain healthy, active and fresh. Blodd sugar level maintenance keeps your body stable and provide you shelter against long term or chronic diseases.

If you are skipping breakfast continously it can create health hazards for you like poor eyesight that can affect your child learning abilities and also deteriorate memories. Mostly women, todays fall aprey to various preiods problem or PCOS due to no proper breakfast or skipping it. Breakfast skipping also steal your face beauty or you can cause a color coplexion or skin pigmentation. If you are not taking breakfast for a long term then it can cause constipation and its end on piles that is very dangerous for you because it becomes very difficult to manage it. 

If you add good and enough amount of protein in your breakfast then it will strenghten your muscles and keeps them active. Breakfast also increase your stamina and provide you best sense to discriminate among positive and negative terms. Breakfast is just like a medicine because it keeps away you from a doctor and increase your lifespan. Breakfast also lower your ageing effects like wrinkles on face or around your eyes, dark circles. If we are skipping breakfast then, we find more options to eat junk foods because this habit inrease your food cravings for unhealthy food iems.

There are 5 Healthy Breakfast Ideas;

1. Banana Protein Shake:  

• Ingredients:1 Banana, 1 glass of Milk, 8 Almonds, 1 spoon of Chia Seeds 
• Benefits:Banana is full of multivitamins and fiber that support your gut health and make your digestive system strong. Banana is a instant form of energy that give you energy boost up. It provides good functions for your muscles. It is good for your heart health. It is a good source of antioxidants that keep you away from stress and free radicals. Milk is a complete protein that nourish your body and makes your bones strong dur to calcium presence in it. Milk. Rich amount of vitamin D also beneficial for strong bones and hormones functioning. Potassium level is good in both milk and banana that keeps you away from high blood pressure or stroke or heart diseases. Chia Seeds are full of fiber and calcium that causes to lose weight because it dispose extra fat from your body. These seeds are aslo full of micro minerals that are very nencessary for our body. Almonds contains magnesium and selenium in good amount that is good for normal and proper heart functioning and it also sharpens your memories.
• Method:First of all boil 1 glass of milk and then cool it. Then take 1 spoon of chia seeds and 8 almonds soaked them in separate water for at least 2 hours. After that peel out almonds and grind to powder. Now mix powder in milk and cut banana into pieces and add in milk then make its shake. Then, at the end add chia seeds in it.
• Calories:Milk has 120 calories, amonds has 90 calories, chia seeds has 45 calories and banana has 80 calories. Its total calories are 335.

2. Milk Oatmeal:

• Ingredients:1 glass of Milk, 4 spoons of Oats, 3 Dates and 1 Walnut.
• Benefits:Oats have soluble fiber that lowers your cholesterol level or maintains it in normal range. It also causes to weight loss. It improves sugar levels in body. 3 dates daily give you good amount of iron and calcium and prevents you from blood deficiency. Walnuts have a good amount of alfa-linoleic acid that is very important omega-3 fatty acid and it is reponsible to minimize body inflammation.
• Method:Roast 4 tbsp of oats and grind them. Then, boil 1 glass of milk and add oats in it and cook it by adding some water. Cut 3 dates and extract seed from it and cut it in small pieces and then add in this milk and cook it. At the end add 1 walnut and cook for a while. Now milk oatmeal is ready.
• Calories:It has total 350 kcal in it.

3. Biotin Protein Shake:

• Ingredients:1 glass Milk, 1 spoon of Flaxseeds, 1 spoon of sesame seeds, 4 Almonds, 1 Walnut and 1 Banana, 1 Date.
• Benefits:Flaxseeds improve fertility rate especially in women also ich in calcium and also lowers bad cholesterol. Sesame seeds improve blood sugar level, improve digestion and it also controls your appetite prevents you from from food cravings.
• Method:Boil 1 glass of milk and cool it. Roast 1 spoon of flaxseeds. then peel out banana and extract seed of date and blen them in 1 glass of water and at the end add 1 spoon of flaxseeds and sesame seeds.
• Calories:It contains almost 380 kcal.

4. Vegetable Omelete:

• Ingredients:1 Egg, 1 spoon Cabbage, 1 spoon, Capcicum, 1 spoon carrot, 2 spoon of chickpeas flour, 2 spoon of milk, 1 spoon onion.
• Benefits:Egg is a complete protein good for weight management and fulfil it good cholesterol and lowers bad cholesterol. Eggs are also good source of vitamin D. It also has good amount of choline that is good form promotion of neurotransmitters. Vegetables are full of vitamins and minerals and also has fiber that is great for weight loss. 
• Method:Beat 1 egg in a cup. Fry all vegetbles and add some water in it then add chickpeas flour and mix it well. At the end add egg in it.
• Calories:It has 300 kcal in it

5. Chicken and egg Sandwitch:

• Ingredients:1 oz chicken, 1 Egg, 2 slice Whole Grains bread, 1 spoon Cabbage and 1 spoon Capcicum.
• Benefits:Chicken is good source of protein and it is a lean meat ( organic  chicken). Whole grain bread keeps you from constipation or any other health problem.
• Method:Fry chicken and cut it into pieces then fry in some oil bread. And fry all vegetables, then stuff them in bread and apply some sauce on bread and now add chicken in it and boiled egg.
• Calories:It has 390 calories in it.

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