You might have heard this phrase “Have breakfast like a king, lunch like a prince and dinner like a pauper”. Without a doubt, it is true. Here are the nutrition secrets that will help you to stay energetic throughout the day. Even if you are taking the best multivitamin, make sure to follow a balanced diet because it is the key to good health.
Breakfast: To Kickstart Your Day
Eggs are a good source of protein and fuels your muscles after a long hour of sleep. Eating them in breakfast can prevent hunger pangs during the day. Plus it maintains the energy levels.
People who can’t tolerate wheat can opt for rye bread, for better gut health you can have sourdough bread. Oat bread is a gluten-free bread that helps to lower cholesterol and is a good source of fiber, flaxseed bread is one of the healthiest breads you can consume, as it contains omega-3 fatty acids and may help protect against certain cancers. These breads are nutritious and give you proper nutrition.
It will give you a feeling of fullness for the entire day but can reduce the risks of type 2 diabetes. Besides, it is rich in antioxidants, fiber and vitamins. Eating oatmeal in breakfast benefits gut health and eases the insulin response.
Cheese is also rich in protein, increases metabolism, decreases hunger hormone and keeps you feeling full for a longer period. Adding it to your breakfast increases the breakfast nutritional value. It is a perfect option for protein for vegetarians.
Potatoes are one of the high-calorie vegetables, it is better to eat it in the morning. Potatoes are rich in vitamin B6, C, potassium and magnesium. Baked potato is beneficial for health.
Legumes help the body to control the metabolism of sugar and fat. They are rich in folic acid, iron, potassium and magnesium.
Having dessert in the morning improves the mood and provides the necessary energy to the brain. If you have a sweet tooth, have low-fat cake in the morning instead of the evening. Doing this will give you a boost of energy, and eating in the evening will turn it into fat.
Lunch: Perfect Energy Fuel
Rice has got a bad reputation, but you know eating rice can help in your weight loss journey. Unpolished rice and brown rice is good for health and is a perfect side dish for lunch. It is a good source of magnesium, phosphorus, vitamin B6, and selenium.
Meat is also a great source of protein, iron, selenium, zinc, and amino acids. But eating it at the right time is what makes the difference. It takes almost 5 hours to digest, meaning you shouldn’t have it for dinner. It also makes your teeth and bones strong.
Make sure to have any fruit in the middle of the day. For instance, apples have an ingredient called pectin in which is good for the intestine. Bananas give you enough energy after a hard workout and grapes are rich in glucose and support brain health.
Dinner: Feel Light and Right
Vegetables can be eaten anytime. They offer various health benefits such as decrease inflammation, improves gut health, manage weight, decrease the risk of heart disease, stroke and type 2 diabetes, lowers blood pressure, improves bone health and much more. They also contain many essential minerals that you need to get enough of. Check out this resource on the difference between micro and macro minerals.
Seafood is a pure form of protein. It contains the essential nutrients like vitamins B12, C, iodine and omega-3 fatty acid. It protects the body from certain types of cancer and is good for brain health.
Meat has low cholesterol and little fat. It is easy to digest and contains a good amount of protein and nutrients. Chicken has phosphorus, iron, and potassium. It helps to normalise sleep and relieve stress.
Fish is something that you can consume any time of the day. People who follow a strict diet can opt for low-fat fish for dinner such as pollock, tuna or mackerel.
Most of the people have yogurt or milk in the morning, but it is better to have them in the evening, especially sour-milk products. Eating them before bed helps in improving digestion and makes you fall asleep faster.