A healthy breakfast will recharge your body from sleep and will fuel you to seize the day ahead. You’ve probably heard the phrase, “Breakfast is the most important meal of the day” and it’s right for a lot of reasons (I will discuss those reasons later). It clearly shouldn’t be taken for granted. It also means you need to load up the necessary calories in the morning to jumpstart your day. A healthy breakfast every day will be beneficial to your overall health, so never skip breakfast!
What is a healthy breakfast?
A healthy breakfast leads to winning the day ahead. If you feed yourself right, there’s a lesser chance you’ll crash during the day. A healthy and complete breakfast should be made up of the following:
Carbohydrates – There are two types of carbs: Simple Carbs and Complex Carbs. We want to consume less simple carbs like brown sugar, white flour, and artificial fruit juices, to name a few. These are called Simple Carbs, and they will cause your blood sugar levels to rise and drop quickly. While Complex Carbs are packed with nutrients and are made up of whole grain rice, bread and pasta, vegetables, and quinoa.
Protein – This macronutrient is essential for healthy muscles. It provides calories and energy. It helps to build healthy muscles. You can add, nuts, yogurt, eggs, meat, and cheese to your breakfast for your dose of protein.
Healthy Fats – You don’t have to skip eating fats except when it’s healthy. Food that can give you healthy fats are nuts, avocado, dark chocolate, cheese, coconut oil, and chia seeds. But do keep in mind to consume in moderation.
Fiber – Fiber helps in digestion and gets rid of the toxins in the body, thus supporting regular bowel movement: vegetables, peas, beans, whole grains, and nuts contain the right amounts of fiber. Fiber also helps to keep you feeling full.
Say goodbye to sweet and salty food!
What are Nutrition Facts, and why should you read the label?
Remember reading the label of particular food gives you the idea if it is a healthy option. Without nutrition labels, we have zero clues of what we are eating up. So if you’re weight-conscious, it is helpful if you read the number of calories that you are consuming. (Nutrition facts are from Nutritionix.)
Breakfast Ideas with Nutrition Facts
Don’t know what to buy? Let me enumerate the nutrition facts of every food that you need to get on your list for your next grocery. These are meal ideals to make your breakfast healthier and more delicious!
Peanut Butter Toast With Banana
This savory toast is not only perfect for breakfast but snacks as well. Contrary to popular belief, Peanut Butter promotes weight loss because Peanut Butters make you feel full this skipping binge-eating. It is high in valuable nutrition and fibre.
Banana is also rich in fiber. They also ease digestion and supports your heart’s health. Together they make an instant energy boost.
Egg and Avocado Sandwich
Avocados are amazingly nutritious and yummy! Fun fact is they contain more potassium than bananas. They are fully-loaded with Vitamins K, C, E, B5 and B6, Folate, and Potassium. Avocados are also rich in fiber which helps in digestion and weight loss. While eggs are rich in Protein, Carotenoids (which help protect our eyes from degeneration), and Vitamin B12.
For a balanced breakfast with protein and some carbohydrates, you can prepare this sumptuous meal. You’ll enjoy breakfast more!
Plain Baked Sweet Potatoes
Sweet potatoes are an excellent source of fiber, vitamin A, Vitamin C, Manganese, Vitamin E, and potassium. It’s also rich in beta carotene, an antioxidant that’s good in raising blood levels of vitamin A, most importantly in children.
Fruit, yogurt, milk or water, and leafy greens usually make up Protein Smoothies. Some people add almond butter for more taste. Never underestimate this nutritious smoothie. It can make you full until lunchtime.
(The nutrition label for this smoothie varies depending on the ingredients. But here’s the basic.)
Quinoa Oatmeal & Yogurt
The sweet combo of quinoa, oatmeal, and yogurt will give you extra energy and will keep you full longer.
Add an extra touch to your regular oatmeal with quinoa and yogurt. Quinoa is a protein and fiber-rich superfood. In the past quinoa is considered the “gold of the Incas” meaning a portion of food for warriors giving them increased stamina. I bet you are a warrior too. Then you need to include this superfood to your diet.
Yogurt makes a delicious and nutritious snack. It is packed with good bacteria and helps you maintain a healthy gut.
Oatmeal is incredibly nutritious, thus being considered the healthiest grain in the world. It contains vitamins and minerals such as Manganese, Phosphorus, Magnesium, Copper, Iron, Zinc, Folate, and VItamins B1 and B5.
Say goodbye to boring oatmeal!
If you’re on a liquid diet, the traditional Green Smoothie is right for you. This type of smoothie helps immensely with weight loss, increases your fruit and vegetable intake, protects you from radical damage, and it improves digestion.
A regular green smoothie can include banana, apple, kale, orange juice, and flaxseeds. You can also try lettuce, milk, avocado, and chia seeds. It’s a nutrient-rich breakfast all-in-one!
The Bottom Line
Taking in a balanced and complete breakfast will charge you with energy, help improve concentration, and promote good memory. Try the healthy breakfast ideas mentioned and you’ll enjoy breakfast more! Take them with natural food supplements and you’re all good.
On a day-to-day basis, we encounter products that are easily consumed without us having to do anything than to open their packages. Things like food, school and office supplies, even our toiletries are all designed and marketed to us to make our lives easier. Have you ever wondered how these products are made? How does a company choose a machinery manufacturer that would make it easy for them to produce these goods as a result? Brands like Cattani, Viking Masek, Perrett and Kane, etc. are just some of the best names when it comes to providing machinery that is sure to deliver excellent results. How do food manufacturers choose their machinery supplier?
Machinery Manufacturer: How to choose the best
If you are an entrepreneur trying to start a food business, wouldn’t you want to invest your money in quality products that will help you achieve the results you have been dreaming of for your company? Or, if you are just plain curious about how your food is getting prepared, wouldn’t you want to know that the manufacturer made the right choice in selecting the machine they will use in producing the food that is going to your mouth right now?
Here are some of the things a food manufacturer should put in mind when choosing his equipment and machinery.
Can they customize a machine?
Not all products are made the same way. There are products that need modification and some use advanced technology that regularly-manufactured machines can’t produce. You will need a piece of sturdy equipment that is customized to fit your specifications and would give you the results that you are expecting. It is easier to consider the services of a machinery manufacturer who listens to his customers and finds a way to satisfy their needs.
Do they offer automated machines?
Supplies need to be produced in bulk, especially in the food business, as at least thousands of people are going to consume your products. Your business should be able to handle the demand so your supplies need to be produced as many as possible. This is why automated machines are important. A machinery manufacturer who can design a piece of equipment that can maximize your productivity is indeed important. This type of equipment saves you time and labor costs since the machine can do the job with very little human supervision.
Are the machines safe to operate?
Wouldn’t it be nice to have a machine that is easy to understand and the functions are uncomplicated to operate? But more importantly, finding a machine that is efficient and safe should always be the top consideration. What’s the use of a state-of-the-art, innovative machinery if you don’t know how to use it? Not knowing how to manipulate a piece of equipment can pose safety hazards not only to the employee using it buy to the whole company. Find a machinery manufacturer who ensures safety through their machines. They should also provide hands-on training and demonstration on how to efficiently and safely use their products.
Everyone has what they call comfort food. It has always been there to help us with the tough times. But as satisfying as our comfort food is for our hearts, it may cause discomfort for our bodies. Our mouths, in particular, are our first line of defense. Mobile Mouthguards team advises that you should lessen consuming these foods to avoid oral health problems.
Here are some comfort foods causing oral discomfort:
- Ice cream
We were all guilty for eating one tub of ice cream by ourselves even just once. This cold sugary treat gives us the right kick of joy when we’re down. But sugar is your teeth’s number one enemy.
The sugar we crave so much is also what gives the bacteria on your teeth something to munch on. These bacteria then create acid that can destroy the protective layer of your teeth. Thus, causing discomfort.
- Mac and Cheese
We all loved mac and cheese as a kid. Nothing could beat the satisfying pull of a perfect cheese string. But be careful with your pasta intake.
Pasta is rich in starch. This starch will then turn into sugar that can, again, feed the bacteria. This comfort food can also get stuck on the small spaces of our teeth and help speed up tooth decay.
A lot of people will argue that pizza is God’s gift to man. But this heavenly treat can cause one of the most painful experiences in our mouths, burns. When you see a steaming hot pizza box in front of you, don’t eat it yet. No matter how upset you are.
If you rush into eating it, it might burn your hard palate which is the roof of your mouth that can cause quite a discomfort. It might not make you rush to the hospital, but it will stop you from enjoying your meal.
As filling as comfort foods are, it’s best to think first before you chew because comfort food that can cause oral discomfort or worst, permanent damage to our mouths, might not be as worth it as you think.
When you think of your favorite foods – spaghetti, pizza, ice cream, they all have the same thing in common which is the unnaturally high levels of sugar or salt. Sweet and salty food all can be so delicious, but when consumed regularly, can bring you more harm than good. Which is why it is advised to avoid sugary foods and salty foods. Read on to find out the benefits of avoiding sweet and salty food!
You can enjoy better skin
Salt has the properties to retain water, therefore consuming too much salt can cause your face to be slightly bloated the morning after. The effect of salt can be clearly seen around your eyes. This is because the skin around your eyes is the thinnest, so expect it to be swollen the next day.
High consumption sugar may lead to high blood pressure that can cause elastin and collagen to break down, causing saggy skin. Collagen is important for structural support for your skin, which can slow down anti-aging. Elastin is a protein that is responsible for the elasticity and allows your skin to maintain shape.
A low sodium and sugar diet can boost your energy
Although sugar can contribute to energy spikes, it can also contribute to the spike of insulin levels, which can lead to an energy crash right after. Moreover, once you start eating sugary foods, it is likely you’ll start to crave more sugary foods which will create a never-ending energy-depriving cycle.
Sodium-packed foods and snacks also contain unhealthy fats that have no nutritional value which can cause you to be lethargic. Aside from that, water retention caused by overconsumption of sodium can cause you feeling weak. This happens when water is accumulated in your bloodstream or interstitial tissues of your lungs.
Your mental health will thank you if you reduce your sugar and salt intake
When we are stressed out or depressed, it’s easy to succumb to the sugary treats of chocolate and tubs of ice cream, but further research shows that men who consume a high amount of sugar are at greater risk of developing depression.
There were also findings in the Journal of American Association in 1945 that proved that patients of insomnia, tension, and anxiety recorded a general improvement of activity drive and sleeping habits.
If you are a frequenter of salty and sweet foods, then it isn’t too late to adjust your diet. You can try swapping your sweet and salty snacks with fruits! Not only it is more nutritious, but it can also be as sweet as your favorite snacks. Now that you know why you should avoid sugar and salt in your diet, your future self with thank you for it!
Irrespective of the reason behind going for the dental implant surgery, congratulations the process was successful! I know you can’t wait to show off that beautiful smile you have been craving for. However, this is not the end of the road, there is after surgery care that needs to be done. Ask the dreppingdentists.com.au Team for tips on what to do after your dental surgery for a faster recovery.
Remember, 92% of the foodstuffs requires chewing for easier digestion. Therefore, what to eat after dental implant surgery matters a lot!
Whatever you eat after a dental implant surgery will directly affect positively or negatively the healing process. But fret not! Here is an incisive list of food that is not only easy to eat, but also accelerate healing.
Fruits and Veggies
From a scientific point of view, fruits and veggies are the main sources of Vitamins which are essential nutrients in the body’s healing process. Therefore, a green diet is always a perfect diet.
In addition, a majority of fruits are a soft delicacy and for the few hard ones, a blender or food processor can be of use in softening them. Fruits like berries, ripe peaches and pears are among the best fruits in such a condition. Plus you can go for canned fruits as an immediate alternative.
Vegetables can be softened by steaming, boiling or mashing them all together. Some of the veggies are pumpkin, zucchini, potato, and cauliflower.
For a diet to be complete, proteins must be included. Remember, after the surgery, new body tissues need to be created to help in making the implant firm and the whole process depends on proteins. Therefore, eggs act as the main source of the protein nutrients because of its softness as compared to meat which can be a challenge eating.
For a delicious and healthy meal, mix items like veggies, cheese, and milk into your eggs. Apart from eggs, you can find proteins in beans and fish as another source of protein. And for the meat lover, chop it into small cube-like pieces and cook till soft to avoid tampering with the healing process.
Cereals like wheat, oat bran, rice, and oatmeal are a super choice after oral surgery because they become soft after heating. Add some flavors like cinnamon, berries or vanilla for a magnificent taste.
When you reduce body fat through a healthy diet, it’s very important to maintain the overall health of the body. Various nutrients like carbohydrates, starch, iodine, fats, water, proteins, minerals has to be present in proper proportion in our everyday meals.
Eating wisely and smartly helps you to maintain good health and physique. Following a balanced diet on regular basis avoids many health problems like blood pressure, diabetes,cancer, obesity, cholesterol, hypertension, heart diseases and many more.Thus, in this hustle bustle life, eating healthy food on proper time has become mandatory for everyone.
Here are some of the characteristics of a healthy diet that one can follow to stay active
Morning breakfast should include
- whole grains, dairy products, fruits, vegetables
- tea, coffee, milk or juice
- beans, whole grains toast, bread
Lunch should include
- salad, boiled vegetables like lettuce, spinach, tomatoes
- chicken, brown rice, avocado
- veggie soup, fruit yogurt
Dinner should include
- food rich in protein
- chickpeas, pasta, spaghetti
- tomato or carrot soup and sauces
A healthy diet should have moderate fat content, low calorie content, ideal amount of sodium and carbohydrates, high fiber and protein content, sufficient amount of cereals and dairy products in it. Also, one should form a diet chart as per their body requirements which should contain all the nutrients in proper proportion.
Processed and canned foods like pizzas, chocolates, pasties, cakes, ice creams, cold drinks should not be consumed on daily basis as they are injurious to health.
Thus, to stay healthy, eat your breakfast like a king so as to stay energetic throughout the day, eat your lunch like a prince so as to feel light and fresh and have your dinner like a beggar so that you can sleep peacefully at night.
Keeping these characteristics of a healthy diet in mind can create wonders in maintaining a healthy lifestyle.