A healthy breakfast gives you energy to start the day. It also helps you avoid a mid-morning crash.
Choose foods with protein, fiber and healthy fats. Add veggies and fruit to balance out the meal.
1. Eggs
Eggs are a nutritious breakfast food that can help you stay full and satisfied throughout the day. They are also low in calories, making them a great choice for those looking to lose weight.
Egg protein is also a good source of energy, so it’s an ideal choice to help you start your day with a boost of fuel. It also takes longer to digest than carbohydrates, so it’ll give you a sustained energy boost.
Since eggs are so nutrient rich, it’s important to choose the highest quality ones you can find. Organic, pasture-raised eggs are generally considered to be the best option.
2. Fruit
Fruit is an easy breakfast option that’s a good source of vitamins, minerals, and fiber. It’s also great for staving off hunger and giving you a boost of energy.
It’s the perfect addition to a smoothie or yogurt bowl, or you can even top a slice of toast with peanut butter and banana for a quick treat on the go.
Fruits are loaded with antioxidants, which can help reduce inflammation and improve your cardiovascular health. They also have a variety of nutrients that can boost your immune system.
3. Oatmeal
Oats are a great source of heart-healthy fiber that can help lower “bad” LDL cholesterol and stabilize blood sugar. They are also high in antioxidants that promote general well-being.
They contain a prebiotic that feeds the healthy bacteria in your gut, which helps improve immune function and digestive health. Adding oatmeal to your breakfast can help you get more soluble fiber, which can aid weight loss efforts and prevent obesity.
There are many types of oats to choose from, including steel-cut, rolled or old-fashioned varieties. These all have a variety of benefits, but it is important to choose whole-grain oats that are free from added sugars and chemicals.
4. Greek Yogurt
Greek yogurt is a great addition to a healthy breakfast because it contains protein and satiating fats, which can help keep you full longer.
It also has fewer calories than many traditional yogurts, which makes it a good choice for those watching their weight or wanting to avoid added sugar.
The key is to look for yogurts that contain live active cultures but no added protein like whey concentrates or thickeners, and that are free of cane sugar, high fructose corn syrup and artificial sweeteners. Yogurts with too much sugar can cause a bigger insulin response than they should, which can lead to weight gain and diabetes.
5. Sweet Potato Toast
The latest trend in healthy breakfast has hit the blogosphere: sweet potato toast. It’s a simple and tasty vegetable substitute for bread, made by toasting thin slices of sweet potatoes in the oven or toaster until they’re golden brown and cooked through.
It’s a great way to start the day and helps keep you full and satisfied until lunchtime. Besides being easy to make, sweet potato toast is also gluten-free, grain-free, Paleo and Whole30 friendly.
It’s also a fantastic base for savory and sweet toppings. Plus, sweet potatoes are loaded with nutrients like fiber, vitamins and minerals.