Good Lifestyle

For many people, a cup of daily coffee looks like the perfect choice early in the morning. Just the act of brewing a coffee jar - and its intoxicating smell - maybe something to hope every morning.

That you take it black or milk , a cup of Joe can certainly help you wake up. Experts say, however, that when it comes to having sustained energy throughout the day, we have to feed more than caffeine.

But before taking a croissant to go with your coffee, consider this: what you eat for breakfast could determine if you are sailing or crushing your afternoon activities. Read the rest to find out what nutrition experts say they eat in the morning if you want to have more energy all day.

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Carbohydrates get bad rap, but not only are they not Bad for your health, they can also provide you with prolonged energy throughout the day. The key is to choose digested carbohydrates slowly, otherwise called "slow carbohydrates" foods. In particular, whole grain cereals, whole grain breads and oat flour have a major energy punch and are also delivered with a multitude of other health benefits.

"Rich in fibers, Cereals and whole grains can help keep your blood sugar on a uniform keel and avoid an energy accident in the middle of the morning, "explains Harvard Health Publishing . "With hundreds of types of cereals on the market, sound cereals, sound flocons and oatmeal cut in steel are generally healthier bets."

To select the healthiest options, read the labels and make sure that your selection is rich in fiber, low in sodium and sugar, and lists "completely" as the first element of the list of ingredients, advises Harvard experts.

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Packed with fibers, omega-3 fatty acids, proteins, minerals and antioxidants, chia seeds are an excellent addition to your diet. Eating them as part of your morning routine can also give you the energy boost you need, while helping you avoid an accident in the middle of the morning.

According to the Harvard T.H. Chan School of Public Health, it is because Chia seeds Help "slow down digestion, which can prevent blood sugar levels after eating a meal and promote a feeling of fullness," making you less likely to eat foods that will increase your blood sugar later.

Adding protein to your breakfast helps keep your energy levels high, note Harvard experts. They say that even if "yogurt is a good choice, Greek yogurt has more protein than ordinary yogurt", which makes it even more beneficial.

In fact, Greek yogurt tends to have roughly Double the amount of protein Compared to traditional yogurt, Jason Ewoldt , RDN, LD, a dietitian of well-being on the Mayo Clinic's healthy life program, said by speaking with AARP. Just make sure to check the sugar content before making your selection.

Fruits are another food rich in fibers that can help keep your energy longer - and fortunately, there are many easy ways to enjoy it with your breakfast.

"Fruits like apples, pears, raspberries, blueberries, blackberries and strawberries are rich in soluble fibers. Just like vegetables, many of them can be appreciated raw," registered dietitian Stéphanie Coburn , MS, RD, tells Better life . "You can also mix the fruits in your morning oats, garnish your morning cereals or yogurt with berries, or mix some of your favorite fruits in a smoothie," she suggests.

Eggs are another great source of lasting energy. "They provide a Energy source rich in nutrients From proteins and fats, around 75 kcal per large egg, as well as several B vitamins, including thiamine, riboflavin, folate, B12 and B6, which are necessary for the production of energy by the body, explains a 2009 report in the newspaper Nutrition today .

Healthy people can eat One egg per day Without increasing their risk of developing heart disease, according to Harvard experts.