7 healthy breakfast foods everyone should eat regularly

7 healthy breakfast foods you should eat regularly

Raspberry

Lao Dong newspaper quoted Eatingwell as saying that according to the United States Department of Agriculture (USDA), a cup of raspberries provides about 8 grams of fiber, much higher than other fruits such as strawberries and black beans.

Raspberries are low in calories but high in fiber, which helps you feel fuller longer and control hunger throughout the morning. This can help you avoid early hunger and keep you feeling full until lunch without eating too many calories.

Nuts

Nuts are high in magnesium, potassium, and heart-healthy monounsaturated fats. They are also a source of antioxidants. The high protein, fat, and fiber content of nuts promotes satiety, which can aid in weight control.

Although nuts are high in calories, many studies show that you don't absorb all of their fat. Some studies show that your body absorbs only about 129 calories from a 1-ounce (28-gram) serving of whole almonds.

Oatmeal

Oats are a rich source of fiber, which helps you feel full longer and control hunger throughout the morning. Feeling full will help you avoid overeating at later meals of the day.

Oats are naturally low in sugar and have a low glycemic index, which helps control blood sugar levels and avoid spikes in blood sugar, which can aid in weight loss. They are packed with nutrients like protein, vitamins, and minerals, which help energize the body and maintain overall health.

*Raspberries and chia seeds are very good for health*

Yogurt

Lao Dong newspaper quoted Eatingwell as saying that according to a 2020 report published in the New England Journal of Medicine, yogurt is one of the top 5 foods that promote weight loss.

Yogurt is a high-quality source of protein, which helps provide energy and keeps you feeling fuller for longer. Protein also helps maintain and repair muscle, which helps your body function better during weight loss.

Unsweetened or reduced-sugar yogurts are often low in calories, helping you control your daily calorie intake. Additionally, some yogurts provide fiber, which helps you feel full longer and aids digestion.

Chia seeds

The article on the Medlatec General Hospital website has medical consultation from BSKI. Duong Ngoc Van said that chia seeds are one of the very good sources of fiber for the human body. On average, every 28 grams of chia seeds will provide about 11 grams of fiber. In particular, a part of the fiber in chia seeds is a viscous fiber that can absorb water, increasing the volume of food moving in the digestive system, so when you eat chia seeds, you will feel full for a long time.

Therefore, chia seeds are very good for diabetics because they reduce appetite, improve blood pressure and blood sugar levels. Not only that, the antioxidants found in chia seeds also protect the body's cells from the effects of free radicals.

Cheese

Cheese contains a large amount of protein, which helps create a feeling of fullness, increases metabolism, and reduces levels of the hormone ghrelin (a hormone that plays a role in regulating appetite).

In addition, people have also discovered that cheese contains many types of fats such as conjugated linoleic acid (CLA) which helps with weight loss. If you eat cheese with ground flax seeds and berries, you have a complete breakfast with enough fiber, fat and necessary vitamins.

Flaxseed

Flaxseeds contain a significant amount of viscous fiber, which helps you feel fuller for longer. It also helps reduce blood sugar levels and improves insulin sensitivity, making it ideal for diabetics.

You can eat flaxseeds with Greek yogurt, smoothies or cottage cheese for a healthy yet nutritious breakfast.

Here are 7 healthy breakfast dishes that nutritionists recommend you eat regularly. Choosing the right foods will help you have a breakfast that is not only nutritious but also very healthy, providing energy for the whole day.

Thanh Thanh (Synthesis)

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