Starting the day well is synonymous with a hygienic breakfast. Skipping this first meal of the day is not recommended since the body has been fasting for several hours and needs the energy to face the day. Today we give you 20 Best and hygienic breakfast foods that you should consume.
On the other hand, eating breakfast avoids overeating during the day, a good trick to stay in shape. A good combination of breakfast foods will make all the difference as well as satisfying the appetite helps to feel motivated to start the day with energy and good humor.
20 Best and hygienic breakfast foods
- Greek yogurt
- Wheat germ
- Boiled egg
- Almond butter
- Orange juice
- Cranberry juice
- Wholemeal bread
1. Oats for a hygienic breakfast
Oatmeal is super healthy because it contains beta-glucan, a type of fiber that has been shown to help reduce bad cholesterol when consumed regularly.
In addition, it is a food rich in Omega 3 fatty acids, potassium and folic acid, easy to prepare since it should only be cooked for about 15 minutes with a little milk and can be sweetened with a teaspoon of honey and added if desired pieces of fruit fresh. It’s a very important for a hygienic breakfast.
2. Greek yogurt for a hygienic breakfast
Delicious taste, this yogurt is very creamy and provides a large amount of protein, almost twice as much as normal yogurt, helping to maintain a feeling of satiety for the most part during the morning.
It is best to choose the light variety and combine it with a handful of fresh fruits to add a touch of sweetness and additional nutrition.
3. Wheat germ for a hygienic breakfast
A bit of wheat germ at breakfast is ideal because it provides the recommended percentage of vitamin E and folic acid that the body needs daily, especially since vitamin E is often a little low in the diet of most people.
Wheat germ is easy to incorporate into any meal, including breakfast, as it can be sprinkled over cereal, yogurt, or in a smoothie and milk.
4. Grapefruit for a hygienic breakfast
Trying to lose weight? Well, eating half a grapefruit before each meal can help you lose weight faster, thanks to the fat-burning properties that this fruit has, in addition to providing antioxidants. The suggestion is to combine half the grapefruit breakfast with some protein, for example, a boiled egg.
5. Banana for a hygienic breakfast
There is nothing like a banana at breakfast to gain energy. And is that this delicious fruit is an excellent source of starch, potassium and a healthy carbohydrate that gives satiety for longer.
Easy to combine it is advisable to consume banana mixed with a little cereal or oatmeal since it adds natural sweetness and does not need to add sugar.
6. Boiled egg for a hygienic breakfast
Healthy source of proteins and nutrients such as vitamin D, it has been shown that those foods that contain cholesterol have a lower impact on blood cholesterol. Therefore, if you want to consume lean proteins, eliminating fats and bad cholesterol, a boiled egg is the perfect food for breakfast.
7. Almond butter for a hygienic breakfast
Almond butter is an excellent substitute since it is an alternative source of protein with monounsaturated fat (one of the good fats).
It can be spread on whole-wheat toast. It is important to bear in mind that one tablespoon of almond butter contributes 100 calories; therefore it should not be abused especially if you are following a diet to lose weight.
8. Watermelon for a hygienic breakfast
An excellent fruit that helps hydrate the body every morning and best of all is that it is one of the best sources of lycopene, a nutrient found in red fruits and vegetables, an important substance for vision and health from the heart.
Best of all, watermelon contains only 40 calories per 100 grams and is on the list of so-called negative calorie foods.
9. Linseed for a hygienic breakfast
An ideal food to consume in a milkshake or mixed with cereal, these seeds provide Omega3 fatty acids and it is recommended to consume spoonfuls mixed in yogurt. Rich in fiber and antioxidants, flaxseed has a pleasant nutty flavor and can be eaten daily at breakfast.
10. Blueberries for a hygienic breakfast
Whether fresh or frozen, blueberries are considered a super fruit because of their high antioxidant content and their habitual consumption helps improve memory, blood pressure, and metabolism.
They provide fewer calories than most fruits and therefore can be combined with milk and cereals thus getting a full plate for breakfast.
11. Strawberries for a hygienic breakfast
Rich in antioxidants and low in calories, a cup of spawns also contains the recommended amount of vitamin C needed by the body along with a high percentage of folic acid and fiber.
12. Coffee for a hygienic breakfast
The consumption of coffee is related to a lower risk of suffering from diseases such as diabetes. Researchers have discovered that coffee is one of the main sources of antioxidants.
Of course, it is not recommended to combine coffee with whole milk and sugar because this eliminates any potential benefit. The recommendation is coffee with a splash of skimmed milk and sweetener.
13. Tea for a hygienic breakfast
For those who do not like coffee, tea is a good substitute especially because it has less caffeine and is an infusion rich in antioxidants. It is recommended black or green tea and with a teaspoon of honey.
14. Cantaloupe for a hygienic breakfast
Any fruit is good to add to breakfast and the melon is excellent since every 100 grams only contributes 50 calories, provides vitamins A and C, both important to maintain a smooth and youthful skin. In addition, the melon has a high concentration of water, which means that it helps to stay hydrated and maintain the feeling of fullness until lunchtime.
15. Kiwi for a hygienic breakfast
This small fruit has approximately 65 milligrams of vitamin C per serving, almost as much as an orange, being rich in potassium and copper, helps to have good digestion and decreases constipation in people with irritable bowel syndrome.
Slightly acidic the kiwi can be eaten at breakfast alone or mixed with pieces of strawberries and banana in a healthy salad.
16. Orange juice for a hygienic breakfast
The slogan is that the orange juice at breakfast is always freshly squeezed and to enjoy all its benefits. It is excellent for preventing osteoporosis, depression and increases the body’s defenses thanks to its contribution of vitamin C.
17. Cranberry juice for a hygienic breakfast
This juice helps protect against urinary tract infections, promotes cardiovascular health, and according to some studies can even increase the effectiveness of certain drugs.
18. Cereals for a hygienic breakfast
There are several types of cereals but specialists recommend those that contribute 5 grams of fiber and less than 5 grams of sugar per 100 grams. This combination is found in whole grain cereals and it is best to consume them with a little milk low in fat and fresh fruits.
19. Raspberries for a hygienic breakfast
This delicious fruit provides antioxidant and is high in fiber, in addition to providing vitamin C and vitamin K, which helps strengthen bones. They are excellent to add to a cup of cereal or yogurt, but it is also an excellent fruit to prepare a quick shake and enjoy breakfast.
20. Wholemeal bread for a hygienic breakfast
Carbohydrates represent one of the pillars of breakfast, but the type of carbohydrate chosen can make a big difference in health. There is a rule to remember that whole wheat and other whole grains, whether in fresh bread or on toast, contain more fiber and nutrients than their white refined counterparts.
One or two toasted fresh or toasted bread with a little butter or jam adds fat and empty calories, but if you also want to add a little protein you just need to add a cooked egg or some almond butter to breakfast.
Now, there are no more excuses not to take a healthy breakfast every morning and start the day with energy and well predisposed to face the day, just choose the combinations that suit the tastes and nutritional needs of each.
We hope these 20 hygienic breakfast foods will help you to stay healthy and energetic; we want your comments and suggestions to improve our ideas. Have a great day!