If the old adage, "well-begun is half-done", is taken to be true for all situations we find ourselves in, then the way we start each day should be of paramount importance. A meal that satisfies and provides the energy necessary for the day is something the body naturally craves, especially as we age and our bodies change. Growing older also means we should pay particular attention to the available options and take only what is best for us. Now is the prime time to care for our bodies and treat them with the proper attention, starting with what we eat.
The breakfasts listed here promote good health and improve cognitive performance. Perking yourself up with a healthy breakfast ensures you kickstart the day in the best possible way, helping your internal systems stay healthy. This way, your body stays fit, and your mood is elevated.
The Best Foods for a Balanced and Nutritious Breakfast
One important thing to keep in mind is the need to eat sufficient fiber. As described by Fitday, a lack of fiber can lead to constipation, high blood pressure, diabetes, cardiovascular disease, obesity, and even cancer.
Fortunately, oatmeal contains high volumes of soluble, cholesterol-lowering fiber. Oatmeal, whether it is an instant oatmeal packet or rolled oats that are homemade, is a meal that is affordable and very easily chewable, and just as easily digestible. Oatmeal can also be used to make waffles. This naturally gluten-free treat will be a fantastic way to start the day while boosting your digestive system, among other benefits!
2. Toasted Whole-Grain Bread
A classic pairing with your eggs and fruit smoothies (more on this below), whole-grain bread is also very fibrous, in addition to having four essential nutrients: calcium, iron, magnesium, and Vitamin B. It is also low in sodium and carbohydrates and pairs very well with our next recommendation.
3. Avocado Toast
While toast goes well with some sugar-free, low-sodium almond butter, we recommend you toss some smashed avocado into the mix. This adds healthy fats and proteins to your breakfast. Research on avocados suggests they can contribute positively to weight management, healthy aging, and lower bad cholesterol in the body.
Eggs are still revered and consumed as a breakfast staple worldwide for reasons that immensely benefit those over 55. They are full of protein, which means you will feel full longer and energized throughout the day. As HealthnCure explains, eggs also help to reduce weight, improve cholesterol, aid memory, and protect eyesight! At the same time, of course, eggs are easy to cook, easy to chew, and easy to digest.
5. Chickpea Flour Pancakes
Pancakes are enjoyed as a breakfast food by people of all ages. Still, it is important to make sure we stay healthy, so we recommend using chickpea flour instead of the white stuff. Half a cup of chickpea flour can contain up to 12 grams of protein and ten grams of fiber! With these pancakes, you will be able to keep your stomach satisfied until lunch. This is especially true if you pair it with some slices of fresh fruits and swap out the sugar-filled syrups for something natural – or ginger syrup, which better aids digestion and even helps protect the body from cancer.
You could also get your chickpeas in the form of hummus, paired with whole-grain English muffins for an inspiring protein-packed combination. Consider making a sandwich out of it with some tomato, cucumber, spinach, and olives!
Yogurt is a fantastic source of probiotics. Probiotics are beneficial to the body in helping it absorb nutrients and break down and digest food. Not only is yogurt a great source of probiotics, but it also is nutrient-rich, high in protein, and can help with weight-loss and immunity, as described by Healthline. Serve with any of the items suggested in this article for a refreshing and well-rounded breakfast!
Let us know in the comments below, what is your trick to a great breakfast?