What's for breakfast? Is this good or bad? You decide

Avocado toast on whole wheat bread, red table grapes and blueberries. Sounds healthy, right? Let's see

First let's take a look at the proportions. Here we have pictured 200 grams of red table grapes, 92 grams of blueberries, 42 grams of sliced avocado, 1 piece of whole wheat toast (first ingredient is whole wheat flour).

Next, let's look at the health benefits. Grapes are an excellent source of antioxidants, compounds found in plants that can reduce cell damage caused by free radicals (harmful molecules that cause oxidative stress). One of the antioxidants found in grapes is resveratrol. Studies have shown that resveratrol can help protect the body from heart disease and cancer and it can lower blood sugar (1). Blueberries are a low-calorie, nutrient-dense fruit, and they have a large content of antioxidants with the main one being flavonoids. Blueberries are great for your heart and been have proven in studies to help lower the body's bad cholesterol (LDL). They have a number of other health benefits including improved brain function, improved insulin sensitivity, fighting urinary tract infections, and many more (2).  Avocados are packed with healthy nutrients. Various studies showed that avocadoes can reduce total cholesterol, blood triglycerides, lower the bad cholesterol (LDL) and increase the good cholesterol (HDL). The fat content in avocadoes also help the body absorb the fat soluble vitamins (Vitamins A, D, E and K) (3). The whole wheat toast has many benefits too, much more than plain white bread. Let's face it. Bread is tasty and delicious. BUT... if you're going to eat it, try to make sure the first ingredient is whole wheat flour, or better yet, sprouted whole wheat flour. For a bread, it's high in protein and has many vitamins and minerals. It promotes healthy digestion, reduces stroke risk, reduces the risk of type-2 diabetes, and helps with weight management (4). 

Then, let's look at nutrition content information. These calculations are based off of tables in USDA Food Data Central website (5) and various other websites, labels, etc. 

So, what's the verdict?

All in all, this breakfast is a low calorie meal packed with nutrients. It contains essential proteins, fiber, and vitamins. It is also low in sodium so it is good for a heart healthy diet. So, yes, this is a good breakfast. Can it be improved? Sure, adding a glass of skim milk or nonfat yogurt would provide more protein and calcium. Replacing the grapes with something lower in carbohydrates like raspberries or strawberries could also be a good idea. 

"A Nutritious Life is a Pleasant Life"​ so what you eat should make you happy but be healthy!

Sources:
(1) ​https://www.healthline.com/nutrition/benefits-of-grapes#TOC_TITLE_HDR_3
(2) https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries#TOC_TITLE_HDR_10
(3) ​https://www.healthline.com/nutrition/12-proven-benefits-of-avocado
(4) ​https://www.verywellfit.com/whole-wheat-bread-nutrition-facts-and-health-benefits-5069803
(5) https://fdc.nal.usda.gov/index.html