Breakfast is a great way to start your day.
While some people prefer to skip breakfast, others need a source of energy to start their day.
If you enjoy breakfast, choosing nutritious foods can provide long-lasting energy and keep you full for hours. These foods are usually high in fiber, protein, healthy fats, and micronutrients.
While it’s best to avoid unhealthy options that are high in sugar, refined carbs, and additives, it’s not always easy to know which to choose. As such, the list below will help you build a healthy breakfast.
Here are 12 of the best foods and drinks to enjoy in the morning.
1. Eggs.
Eggs are a simple and nutritious option for a healthy breakfast.
They are an excellent source of protein, which helps support muscle synthesis. Since protein takes a while to digest, it also helps keep you full.
In one study, people who ate eggs and toast for breakfast reported significantly less hunger than cereal, suggesting that a higher protein intake from the egg group — 25 grams versus 11 grams — promoted a greater sense of fullness.
Contrary to popular belief, eggs do not raise cholesterol levels in most people, despite their high cholesterol. In fact, an analysis of 23 studies concluded that eggs have a mild protective effect against heart disease.
2. Greek yogurt.
Greek yogurt is a great option if you are looking for a quick and healthy breakfast.
It’s made with whey and other curdled liquids from milk, which produces a creamier product that’s more concentrated in protein than regular yogurt.
Plus, it has fewer calories than other protein sources. One cup (245 grams) contains 25 grams of protein and only 149 calories.
Additionally, Greek yogurt is packed with beneficial nutrients like calcium, vitamin B12, zinc, potassium, and phosphorous.
3. Coffee.
Besides water, coffee is the most popular drink in the world. About 85% of Americans drink coffee regularly.
It is rich in caffeine, a molecule that promotes alertness, improves mood, and increases physical and mental performance. Notably, many athletes drink coffee as a natural pre-workout beverage to support athletic performance.
It also contains other beneficial compounds, such as chlorogenic acid, caffeic acid and diterpene, which have antioxidant and anti-inflammatory properties.
In fact, regular coffee consumption is associated with many health benefits, such as a reduced risk of heart disease, type 2 diabetes, obesity, liver disease, Parkinson’s disease, certain types of cancer, and even death.
4. oatmeal.
Oatmeal is a classic choice for a healthy breakfast, and it’s nutritious to begin with.
It’s made with rolled oats, which contain a unique fiber called beta-glucan.
Not only does this soluble fiber help lower cholesterol levels, but it also promotes feelings of fullness by delaying stomach emptying and stimulating the release of peptide YY, a sense of satiety hormone that can prevent you from overeating.
In addition, oats are an excellent source of iron, B vitamins, manganese, magnesium, zinc and selenium.
It also contains about 10 grams of protein per cup (81 grams). To increase the protein content, make oatmeal with milk instead of water, mix it into some protein powder, or serve it with eggs.
5. Chia seeds.
Chia seeds are highly nutritious and a great source of fiber.
In fact, 1 ounce (28 grams) provides 10 grams of fiber per serving.
Part of this fiber is soluble, which means that it absorbs water and increases the volume of food that travels through the digestive system. In turn, this process helps you feel full.
One small study gave participants plain or yogurt with 7 or 14 grams of chia seeds. Both chia seed groups experienced greater satiety, less hunger, and lower overall food intake compared to the regular yogurt group.
Another study found that eating chia seeds significantly reduced hunger compared to flaxseeds. While both seeds are highly nutritious, the gelatinous properties of chia seeds may be the main factor.
6. Raspberry
Berries — including blueberries, raspberries, strawberries, and blackberries — are delicious and healthy for breakfast and packed with antioxidants.
Most are rich in fibre, which enhances satisfaction. In fact, berries and blackberries each provide eight grams of fiber per cup (123 – 144 grams).
Additionally, one cup (123-144 grams) of berries contains only 50 to 85 calories, depending on the type.
7. Cottage cheese.
Cottage cheese is a great breakfast item that’s high in protein, and has 24 grams of protein per cup (220 grams).
A healthy, high-protein breakfast is associated with greater satisfaction and reduced hunger. In fact, one study found cottage cheese to be just as satisfying as eggs.
“Shack” is also low in calories, providing just 180 calories per cup (220 grams). So it can support weight loss without feeling hungry.
8. Whole wheat toast.
If you prefer a simple breakfast in the morning, try whole wheat toast.
Whole-grain toast is rich in fiber and complex carbohydrates that digest slowly and do not raise blood sugar levels quickly.
9. Nuts.
Nuts of all kinds are rich in magnesium, potassium, and heart-healthy monounsaturated fats. It is also a great source of antioxidants.
Brazil nuts are one of the best sources of selenium. Just two Brazilian grains provide more than 100% of the Daily Value (DV).
Although walnuts are high in calories, studies show that they don’t absorb all the fat.
10. Green tea
Green tea is a relaxing drink to wake you up in the morning.
Contains caffeine, which improves alertness and mood. A cup (240 ml) provides only 35 to 70 mg of caffeine, about half the amount in the same serving of coffee.
It is also high in L-theanine, a compound that enhances a calming effect and can reduce the “jitter” associated with caffeine intake. It also improves mood and reduces anxiety.
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