Five healthy breakfasts to power your day

Kacey Hertan, Business Manager

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Avocado Toast

The avocado craze is well merited. According to WHFoods, avocados promote carotenoid absorption. Carotenoids, which are found in leafy greens, carrots, and tomato sauce, are antioxidants that protect your cells from damage as explained by the Global Healing Center. Pairing avocados with whole grain toast, which the Whole Grain Council claims lowers the body’s risk to chronic diseases, allows two food groups, grain and fruit, to be covered with one meal.

 

Spinach and Feta Egg White Omelet

Spinach contains the important carotenoids discussed above, and Caring.com claims that feta is one of the five healthiest cheese because it is low in fat and calories. Egg whites are high in protein and low in cholesterol, making the perfect meal that covers three food groups: vegetables, dairy, and protein.

 

Yogurt with Berries and Granola

According to Healthline, Greek yogurt has probiotics, which are microorganisms that clean the intestines preventing the immune system from damage and enabling the digestive system to function properly. Greek yogurt also contains the vitamin B12 that is necessary for energy and brain function, two key ingredients for acing midterms. As livestrong.com says, granola helps control blood sugar and causes the body to feel full. Berries also have antioxidants that which help fight disease according to Joy Bauer .

 

Oatmeal Topped with Almonds and Honey

Although the sweet taste of honey makes it seem like candy, Organic Facts claims honey is rich in nutrients and minerals, has antimicrobial, antibacterial and antifungal properties and boosts athletic performance. Oatmeal provides fiber for heart health as explained by Medical Daily. Almonds provide B2, which Muscle and Fitness describes as an essential nutrient for creating oxygen-based energy. Add berries for extra antioxidants.

 

Brown Rice Cake with Natural Peanut Butter

This breakfast is a personal favorite. It takes only a minute to prepare and contains two food groups: protein and grain. The whole grains in rice cakes provide fiber and phytochemicals according to livestrong.com. They are also fat free and low in calories. Bodybuilding.com says that peanut butter provides an average of seven grams of protein per every two tablespoons. This protein is used to build and repair muscles.

 

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