1. Sweet Or Savory Porridge. If you’re going by what ayurveda suggests, your breakfast needs to be a warming food that is easy to digest. And porridge ticks all the boxes! You could stick with a traditional oatmeal topped with some fresh fruit or dates. Alternatively, try millet or oats in a savory porridge with cumin, fenugreek seeds, some onions, fresh ginger, and ghee. Use yogurt on the side to cool off.
2. Eggs. Protein is a good way to kick off the day and eggs are among the most convenient and quick breakfast foods. Plus, they’re versatile, so you could have them poached, boiled, scrambled, or in an omelet loaded with veggies depending on how much time you have. Worried about the egg calories? There aren’t that many calories in an egg. Why protein? Because it keeps you satiated longer, so you won’t feel hungry for a while.
3. Salmon And Other Lean Protein. If eggs don’t get you excited, how about a protein-rich start to the day with some salmon? It’s an ideal option for pescatarians too. Fatty fish like tuna or salmon also deliver all that omega 3 fatty acid goodness which protects your body from inflammation, lowering your risk of heart disease, arthritis, and cancer. Toss together a quick breakfast with salmon and a side of fresh veggies, eat some with scrambled eggs, or put some on wholegrain toast.
4. Berries. Berries are one of the easiest breakfast food additions and it won’t even feel like you’re punishing yourself. On the contrary, you may even feel like you’re having a very indulgent breakfast once you scatter those beautiful ruby red raspberries or orbs of blueberries over your yogurt or muesli or oatmeal. Even a smoothie powered up with berries works a treat. What makes them so good? Berries will deliver a vitamin-rich boost to your body first thing in the morning, giving you antioxidants that protect against inflammation and even lower bad low density lipoprotein (LDL) cholesterol levels.
5. Fresh Vegetables. Research suggests that having some vegetables at breakfast may help ensure you meet the daily recommended intake of this food group without falling short of it. Consuming low glycemic index and low glycemic load foods can help boost your health in general and may even lower your risk of metabolic disorders as well as liver problems.6 Try adding some fresh vegetables to your eggs or toss together a little salad. You could even make it the night before if time is at a premium.
6. Grapefruit And Other Low Glycemic Index Fruit. Load up on vitamins and antioxidants from grapefruit that are good for your skin and also fight free radical damage both inside and out. Or stew a small serving of pears or apples with no added sugar. Fruit as well 100 percent fruit juice can help count toward your five portions a day of fresh vegetables and fruit. Just take care not to have more than a third of your fruit group intake via juice. Orange and grapefruit juice are smart choices because they are nutrient dense, giving you more goodness by way of vitamins/minerals per cup than most other juices.
7. Yogurt. Yogurt is a probiotic that contains “good” bacteria that are beneficial for your gut. The lactobacillus strains in yogurt help improve mucosal immune function. This can ward off illnesses that originate in and impact your respiratory system, urogenital tract, and digestive tract. Eat your Greek yogurt plain or top it with fruit or stewed fruit for a dash of natural sweetness. Avoid sugary “flavored” yogurts. Even the ones that seem natural may contain a lot of sugar, so stick to sweetening it yourself.
8. Whole Grain Bread. Breakfast also presents an opportunity to eat some whole grain foods. Getting in this kind of carb at breakfast is better than loading carbs at the end of the day at dinner time. So if you must get your fix of bread, this is arguably the best time to do it. Try having fiber-rich foods like whole grain bread or spelt or oatmeal porridge.
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