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Healthy breakfast choices: Quick and nutritious options

Healthy breakfast choices: Quick and nutritious options Breakfast is important for health (photo: Freepik)

Breakfast is an essential part of our day diet, providing necessary nutrients and energy. However, there's often neither time nor desire to prepare a complicated meal.

RBC discusses what's worth having for breakfast, something that won't require much effort to prepare. Sources used in preparing the material: Healthline, CNBC.

Nutrients in breakfast foods

A balanced breakfast includes healthy fats, proteins, slow-digesting carbohydrates, as well as vitamins and minerals found in vegetables and fruits.

Proteins are essential for tissue formation and repair, transporting and storing nutrients, and providing energy.

Carbohydrates are the primary energy source, while fiber, a type of carbohydrate, aids digestion.

Fats also provide energy and help the body absorb certain vitamins. Many monounsaturated and polyunsaturated fats are found in nuts, avocado, and olive oil, making them excellent additions to morning meals.

Incorporating the following foods into breakfast or combining them provides the energy boost needed to feel refreshed throughout the day.

Breakfast options

Oatmeal - a good source of minerals, carbohydrates, fiber, proteins, and fats.

Almond butter - provides fats, antioxidants, iron, calcium, and vitamin E.

Eggs - supply the body with protein and healthy fats.

Greek yogurt - contains probiotics important for gut health.

Papaya - besides fiber and antioxidants, it's rich in vitamins A and C.

Flaxseeds - rich in soluble fiber, aiding digestion and blood sugar control.

Berries - such as blueberries, strawberries, raspberries, and blackberries, packed with antioxidants, fiber, and vitamin C.

Chia seeds - excellent source of fiber, supporting the nervous system and possessing anti-inflammatory properties.

Avocado - offers a wide range of nutrients, including healthy fats, vitamins, and minerals.

Coconut - primarily containing fats but also vital minerals and B vitamins.

Healthy breakfast choices: Quick and nutritious optionsAvocado is an extremely useful product (photo: Freepik)

Simple and nutritious breakfast - main dishes

Breakfast salad

This is a fairly quick and easy option to prepare. You can combine leafy greens, such as spinach, either cooked or raw, with eggs cooked in various ways.

Healthy breakfast choices: Quick and nutritious optionsSalad with egg - a simple and nutritious breakfast (photo: Freepik)

Whole grain pancakes with fruit or berries

A quick morning meal that provides carbohydrates, proteins, fats, and minerals.

Waffles with nut butter or almond butter, fruit or berries

This breakfast is rich in fats, antioxidants, and minerals - and delicious to boot. For added nutrition, drizzle the waffles with honey and sprinkle chia seeds on top.

Healthy breakfast choices: Quick and nutritious optionsWaffles with almond butter and berries provide fats and minerals (photo: Freepik)

By the way, earlier we wrote about the foods that improve memory.

And we also talked about how to make a sandwich healthier.