This is a short story which I would like to share with you that will illustrate the importance of right food habits, one of my close friends Suresh(name changed) was a healthy and hearty guy altogether, good in his academics, equally well equipped in sports and other co curricular activities.After graduating he managed to fetch a dream job, literally fairy tales type, with huge perks and facilities at his disposal, he became someone we all aspired to be.He had everything he always wanted, he was an accomplished man now.But everything he enjoyed came with a price (later on a hefty one) he was pushing the pedal too hard, more than his chassis could handle.He neglected all his nutritional requirements big time, he became a super workaholic. Skipping his meals, eating junk when hungry.
Whenever he was advised to follow a regular routine and consume food healthy for the body, he just shredded away the golden words saying he was strong enough and these things will hardly matter in the long run.
After some time he started experiencing excruciating pains in his lower abdominal duct.He just committed another mistake which he would have to regret all his life, he started consuming self-prescribed medicine to shoo away the pain.Things got way severe than he expected and one day he was diagnosed with Listeria.After this, all his dreams flushed out of the sink hole and all he was left with was Medicines and prayers(as Listeria is a fatal disease) although he survived he is now in a condition which allows him to consume selective foods only.
It has been said numerous times and we all know well that Breakfast is a crucial and probably the most important meal of our daily appetite.
So, here is a list suggesting the best protein rich breakfast one can have to continuously fuel the body and mind throughout the day and to have a prolonged healthy life in future.
1.Greek Yogurt Parfait: Thicker than the regular kind, Greek yogurt packs in more protein: One cup delivers 23 grams.It’s also high in bone-building calcium and potassium, adding up to the benefits, it soothes gastric cramps and other minor stomach inflammations. For a filling breakfast, layer the creamy stuff with fruit and a high-fiber cereal. Tip: Before serving, stir in that liquid sitting on top of the yogurt. That’s whey, and it has protein.
2.High-Protein Cereal: Not all cereals are created equal. Many are made with only grains, so they don’t have much protein. But some have nuts and seeds, and others have soy protein baked into their flakes or puffs. Look for ones with at least 8 grams of protein and 5 grams of fiber per serving. This combo will help fend off hunger throughout the morning.
3.Veggie Frittata: With 6 grams of protein each, eggs are a smart way to start the day. For an easy one-dish breakfast, whip up a frittata: Beat eggs with salt and pepper. Mix in fillings, like sauted veggies and cheese. Pour it in an oven-safe skillet, and cook over medium heat for 4 to 5 minutes. Then put it in the oven, and bake for 10 to 15 minutes.
4.Smoked Salmon: Yes, fish for breakfast. Smoked salmon is a morning staple in Scandinavian countries, and for good reason: A 3-ounce serving has 20 grams of protein, plus heart-healthy omega-3 fats. You can add it to omelets and frittatas, or have it the traditional way: Make an open-face sandwich with smoked salmon(or any fish)and cream cheese.
5.Nut Butter Waffle : Skip the maple syrup and spread your favorite nut butter (peanut or almond) on a whole-wheat waffle or toast. Its high in protein (7 grams in 2 tablespoons), healthy fats, and vitamins. In fact, research shows that eating nuts regularly can boost your heart health and help with weight loss. You can also stir a spoonful into a bowl of oatmeal or a smoothie.
6.Cottage Cheese With Fruit: There is a reason cottage cheese is thought of as a slim-down staple: A half-cup delivers 12 grams of protein. Its a source of leucine, an amino acid that’s an important building block for muscles. Choose a low-fat, no-sodium-added version, and pair it with fruit, or add it to your morning smoothie or oatmeal.
7.Chicken or Turkey Sausage With Eggs and Toast: Like other meat products, pork sausage is a source of protein. But it’s often high in saturated fat, the kind that can raise your cholesterol. Look for leaner versions made from chicken and turkey. Serve it with eggs, whole-wheat toast, and fruit, or add it to your omelet or quiche.
8.Fruit-and-Protein Smoothie: Sip servings of fruit and protein in your morning smoothie. Start with fruit, such as banana or berries; a cup of milk; and a few ice cubes. For extra protein, add some Greek yogurt or whey protein powder. You can toss in a spoonful of cocoa powder to make it a chocolate treat.
9.Overnight Oats with Nuts: No time to simmer oatmeal on the stove? No problem. You can make a no-cook version in seconds. Mix equal parts oatmeal with milk. Pop it in the fridge, and the oats will soften overnight. In the morning, top it with cinnamon or, for extra protein, nuts or ground flaxseed. You can warm it up in the microwave or enjoy it cold.
10.Breakfast wraps: The morning is the perfect time to polish off some protein-rich leftovers. Dice last nights chicken, steak, and add it to a scrambled egg. Put the filling in a whole-wheat tortilla, along with salsa and a few avocado slices for a quick breakfast. In a rush? Wrap the burrito in aluminum foil for an on-the-go meal.