Breakfast is the most important meal of the day. Since it is the first meal after sleep, body is in need of energy. Ideal breakfast should provide this energy in healthy way. You should feel satiated in a healthy way so that you can feel light and energetic for the rest of the day. It should have complex carbs, fiber, protein and healthy fats. Here are must haves of any
healthy and nutritious breakfast.
Whole grains:
A healthy breakfast should have at least 5 grams of fiber. Whole grain cereals and breads made from whole grains are good source of fiber. Fresh or dried berries and 1/2 cup skimmed milk can be added to the cereals to make it more enjoyable. Addition of nuts and seeds like a spoonful ground flax seeds or chopped nuts will add nice crunch in your breakfast and give you more energy, fiber and protein. Stock some healthy granola bars for morning rush hours.
Proteins:
Just like fiber, a healthy breakfast needs to have atleast 5 grams of protein. Lean meats like ham, turkey, bacon, low fat or nonfat dairy product like milk, yogurt, cottage cheese can be included in your breakfast to get good amount of protein. Soy products like soy milk, tofu are also high in protein.
Fruits and fruit juice:
Many of working people tend to skip breakfast. It is better to stock fruits like apple, orange, bananas, berries, melons so that you can grab couple of fruits and get going.
Instead of drinking readymade juice which may contains preservatives and lot of sugar, make fresh juice at home. This will facilitate you to combine different fruits to make mixed fruit juice. It will provide your body different vitamins and other nutrients.
Vegetable juices:
To make vegetable juice, vegetables like tomato, carrot, beetroot are great option to energize your body with different lot of vitamins and minerals.
Smoothies:
Smoothies made with nonfat yogurt and any kind of fruit like banana, all kinds of berries, avocado, cantaloupe, orange, apple etc by adding little honey, sugar, sweetener. Yogurt can be replaced by milk or soymilk. 
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