Good Lifestyle

Now you are fully aware of the power thatbreakfast may have. This is the meal that allows you to start for the day and with good nutrients, can help stimulate cognitive thinking, awaken the body andKeep your mood installed When you sit down to start your list of things to do for the day. So, it's important to make sure you save time in the morning, know exactly how to get the fuel you need - without emptying or resorting to a sweet seal of your local coffee.

And there are also some nutrients who are the best for women in particular, so that eating foods that contain them for breakfast can help you make your day energetic, pleasant and productive. Here are the 10Best Foods Women should include at their breakfast, according to dietitians.

"Oat are an excellent start for your morning offering 5 grams of fiber and 5 grams of protein per half-cup of service, which helps fullness and satiety, "saysKelly Jones MS, Rd, CSSD, LDN. "Above several vitamins B, they are also a good source of magnesium, phosphorus and selenium, and they offer 10% of the recommended daily value of iron, an important nutrient for women since females From the age of procreation are at risk of iron deficiency anemia, "she says. And if you are looking for a recipe help, see these50 healthy night oat recipes for weight loss.

Eggs are a nutritious plant providing not only high quality proteins, but also 13 other essential nutrients. The key is however that you want to eat yellow because it contains choline to promote cognitive thinking. "While whites contain selenium and riboflavin, the yellows are where you will find vitamin D, as well as choline, lutein and zeaxanthine," says Jones. "Cholic is important for the functioning of all cells, but is particularly important for pregnant and nursing women," she adds.

Go crazy about this tendency of the toast of lawyer, since this green fruit is an excellent breakfast option. "Lawyers are an excellent choice Adapting to your breakfast because they provide sound mono- and poly-unsaturated greases as well as fibers, "says Jones. In addition, lawyer consumption can be useful for people with or at risk of heart disease, that many do not know is the leading cause of death for American women, she adds.

Add blueberries for color color and nutrition.

"A tank a cup is a good source of fiber and vitamin C, while providing other phytochemical nutrients and polyphenols," says Jones. In addition, they can promote cardiovascular health. "Frozen blueberries are also a nutritional, practical and cost-effective option and allow you to always have them by hand to add a bowl of smoothie or oats in the morning."

"Culture probiotic yogurt is an excellent morning option to support your microbiome and get calcium and protein, but if you choose a non-dairy culture option, make sure to check the nutrition panel to make sure that You get at least 5 grams of protein and be aware of added sugar, "says Jones. Research shows a favorable balance of intestinal bacteria can be useful for preventing yeast infections. She explains. she explains.

"Women aged 19 to 50 should aim for 1,000 mg (milligrams) of calcium every day and if you are 51 years old, trying for 1,200 mg, and brands based on fortified plants of calcium such as Almond, soy, cashew nut, coconut or oat milk are usually fortified calcium and can contain 35 to 50% of recommended daily consumption, "saysLauren Harris-Pincus, MS, RDN, and author of the breakfast club packed on the protein. Simply make sure to read the label because the organic varieties of herbal milk are often malicious. "I prefer unusounced versions so you can control the amount of sweetness you add to your diet," she says.

Some of us need help keep things moving and prunes can certainly do that!

"A 100 portion of calories (about 5 prunes) has 3 grams of fiber and sorbitol, which is a sugar that increases the water content of your coca to help you transmit it more easily," says Harris-Pincus. "In addition, they contain potassium, magnesium, vitamin K and polyphenols that promote bone health," she adds. It is a good bonus, because bone density can decrease with age, also put women at risk of osteoporosis.

These seeds are full of healthy greases to reduce inflammation in the body and protect against the disease.

"Chia or flaxseed seeds are a source of filling omega-3 fats based on fibers and plants, two things we often lack in our diet," says Harris-Pincus. Incorporate a little in yogurt, oatmeal orsmoothies. In reality,This 7-day Smoothie diet will help you lose these last books!

You can certainly eat salmon in your eggs or open a tuna or salmon box in AM.

"It is recommended to eat seafood twice a week and only about 10 to 20% of Americans achieve this goal," says Harris-Pincus. Why not include some at breakfast as another source of easy, affordable and practical protein? Add a canned salmon, tuna or sardines to your lawyer toast.

"Most people have strong opinions oncottage cheese But if you like it, you get a source of easy and practical protein at breakfast with anywhere from 10 to 16 grams per 1/2 cup, "says Harris-Pincus. In addition, the high calcium content is also ideal for the bone density of women. Enjoy with berries, nuts and seeds for extra fiber, and if you dare, mix it in a smoothie for a creamy texture.