Healthy Diet: Morning Brunch for good health

You can kick-start your day with a healthy breakfast to fuel your energy and provide you with nutrients. 

The following is a suggested menu for a nutritious morning brunch:

Make your brunch protein-rich by starting with a protein-rich dish. The following options are available to you:

Egg whites or egg whites and whole eggs can be combined to make an omelette. Nutritional vegetables such as spinach, bell peppers, and tomatoes can be added.

Parfait of Greek yoghurt, fruit, and nuts. Layer with fresh fruits such as berries, bananas, and granola.

To provide complex carbohydrates and fibre, including whole grains in your brunch:

Top whole wheat or multigrain toast or bread with mashed avocado, sliced tomatoes, feta cheese, or almond butter with sliced fruits and a smear of almond butter.

Combine rolled oats, chia seeds, almond milk, cocoa butter, honey, or maple syrup with rolled oats, chia seeds, and almond milk for overnight oats. Put fresh fruits, nuts, and seeds on top in the morning.

Fresh fruits and vegetables: 

Add a serving of fresh fruits and vegetables to your brunch for added vitamins, minerals, colloidal oatmeal and fibre.

Fruit salad: 
Create a colourful fruit salad with a mix of seasonal fruits like berries, melons, citrus fruits, and grapes.

Veggie scramble: 
Sauté a variety of vegetables like spinach, mushrooms, onions, and zucchini. Add in some scrambled eggs or tofu for protein.

Hydration options: 
Stay hydrated by including refreshing drinks alongside your brunch.

Green smoothie: 

Blend together spinach or kale, a banana, a handful of berries, a scoop of protein powder (optional), and coconut water or almond milk.

Herbal tea: 
Brew a cup of herbal tea like chamomile, peppermint, or ginger tea for a soothing and hydrating beverage.

Remember, portion control is important, and it's essential to listen to your body's hunger and fullness cues. Customize this brunch menu based on your dietary preferences and any specific dietary restrictions you may have.

Benefits:

Almonds are healthy and contain a decent amount of nutrients such as fibre, protein, vitamin E, magnesium, potassium, and calcium; 23 almonds contain around 164 calories and 14.36g of fat. So if you are not looking for weight gain, you can eat a moderate amount of about 20 almonds per day.

Milk is a key component of the dairy and alternatives food group, which doesn't just provide bone-strengthening calcium, but a plethora of other nutrients as well – protein, vitamin B12 and vitamin A.

3 whole eggs per day are perfectly safe for healthy people. Summary Eggs consistently raise HDL (the “good”) cholesterol. For 70% of people, there is no increase in total or LDL cholesterol.