BREAKFAST 

Breakfast is the most important meal of the day. A good breakfast often leads to a positive start to the day. Making it healthy and nutritious can have multiple benefits.

Here are food options for your breakfast: 

They provide protein that is essential for muscle growth. also have lutein and zeaxanthin antioxidants. Not only eggs are highly nutritious but also keep you full for a longer duration. 

  It contains beta-glucan, a soluble fiber that can help lower cholesterol and glucose levels.  Due to its slow digestion, oatmeal helps you feel full longer, which can reduce mid-morning snacking and support weight management. 

Chia seeds are a great source of fiber, providing nearly 10 grams per ounce (28 grams). Their soluble fiber absorbs water and increases the volume of food in your digestive tract, helping you feel full longer. 

Fruits are low in calories and rich in fiber, vitamins, minerals, and simple sugars. The fiber in fruits slows the absorption of sugars, providing a steady energy source and contributing to overall health.

Nuts offer magnesium, potassium, monounsaturated fats, and antioxidants. Their protein, fat, and fiber content help promote fullness. Daily consumption of nuts and seeds, unless you have a nut allergy, may reduce the risk of cardiovascular disease and improve overall health