Here are the 8 steps to a healthy breakfast for men:
Step 1 – “Do not skip your breakfast”
Skipping breakfast is bad for you, especially when you want to lower your calorie intake. According to researches, about 56 percent of people do skip their breakfast regularly. Remember that a good breakfast helps you maintain your metabolism, improves your creativity and ability to focus, as well as even consume fewer calories during the day.
Step 2 – “Drink a glass of freshly squeezed fruit juice in the morning”
Avoid drinking those commercial juices which have empty calories. If you have no opportunity to prepare the juice in your own kitchen, start your morning with a glass of mineral water mixed with a tablespoon of lemon juice and a teaspoon of honey.
Step 3 – “Choose a serving of fruit and veggies for your breakfast”
There are no better natural sources of vitamins and antioxidants but fruits and veggies. Adding these valuable natural deposits of health to your healthy breakfast will help you prevent such diseases as diabetes, heart disease and many types of cancer.
Step 4 – “Avoid eating meat for breakfast”
If you like to eat bacon, ham and sausages for breakfast, you need to stop from now on. Those meats are overfilled with dangerous ingredients like trans-fats and others. Therefore, you want a meat-free breakfast because it a healthier solution to start your day with.
Step 5 – “Choose alternative sources of proteins for your breakfast”
Eat a handful of nuts, 1-2 eggs, plain yogurt or Greek cheese for your breakfast. Remember that your body needs proteins for producing more energy, therefore, instead of animal flesh, choose healthy sources of proteins.
Step 6 – “Avoid harmful chemicals and artificial sweeteners”
Specialists warn that artificial sweeteners will increase your cravings for sweet foods, this way adding calories to your daily diet. If you are using artificial sweeteners for your morning coffee or cereals, try using honey instead, or aim to cut your consumption of artificial sweetener at least twice.
Step 7 – “Choose dairy products for your healthy breakfast”
It is very important to satisfy the needs of your body for calcium, and consuming plenty of dairy products on a daily basis is the best way to do that. Add a small portion of Greek cheese, plain yogurt, a slice of cheese or some low-fat cottage cheese to your breakfast.
Step 8 – “Include healthy Omega-3 sources to your breakfast”
We all have to remember about consuming the foods rich in healthy fats, which play a role in reducing our LDL cholesterol levels and preventing serious cardiovascular diseases, reduce inflammation and assist in boosting our mood. Use the following ideas for enhancing your breakfast with Omega-3 acids: add some flaxseed to your salad or yogurt, or use a small piece of salmon or other fish.
Step 9 – “Consume fibre”
Fibre is one of the most important and the greatest elements of your diet as it takes your body quite a good time to digest it, that is why you feel full much longer after eating foods rich in fibre. Adding to your breakfast such meals as porridge, oatmeal, whole wheat bread, bagels and so on will help you reduce your calorie intake.