Breakfast is often the most important meal of the day, because it breaks the overnight fast and provides necessary fuel for the body.
It also helps to regulate your appetite and reduce the urge to snack throughout the day.
Nutritionists recommend eating a balanced breakfast that includes protein, fiber and produce. These healthy breakfasts are sure to keep you feeling full and ready to start your day!
Eggs
Eggs are a good breakfast choice due to their protein, nutrients, and vitamins. They contain high levels of choline, an essential nutrient for brain function, and selenium, which is crucial for thyroid function.
They’re also a good source of lutein and zeaxanthin, two antioxidants that can help prevent cataracts and macular degeneration. They’re also rich in vitamin D, which aids bone health and boosts immunity.
In addition, eggs are a good source of docosahexaenoic acid (DHA), an omega-3 fatty acid that helps maintain vision and lower blood triglycerides. They are also a good source of leucine, an amino acid that can stimulate muscle protein synthesis, which can help reduce sarcopenia in older adults.
However, eggs are still higher in saturated fat than other foods, which means they may not be the best choice for people with cardiovascular disease or a high risk of developing it. So, if you do choose to include them in your diet, limit the yolks and enjoy more egg whites to minimize these fats.
Nuts and Nut Butters
Nuts and nut butters are packed with vitamins, minerals, antioxidants and fiber, making them a healthy addition to any breakfast. They can be smashed on toast, spread on apples, used as a dipping sauce for bananas and even incorporated into Asian dishes.
Including nuts and nuts butters as part of your diet helps you control your weight and may help prevent diabetes, according to the American Heart Association. They also keep your blood vessels stretchy and healthy, which lowers your risk of a type of heart disease called atherosclerosis (hardening of the arteries).
While they are high in calories, a small portion of nut butters can provide a significant amount of protein, healthy fats, fiber and other nutrients. They’re also a good source of magnesium, potassium and zinc. Adding them to a meal will help you feel full and satisfied for longer periods of time, which can aid weight loss.
Whole Grains
Whole grains are a great source of carbohydrates, multiple nutrients and dietary fiber. They’re also a good way to improve insulin sensitivity, gut health and reduce inflammation in your body.
The germ, bran and endosperm of the grain are all made up of nutritious layers that provide a range of nutrients. These include dietary fibre, vitamins, minerals and antioxidants, as well as unsaturated fats and plant sterols.
In recent studies, higher intake of whole grains has been linked to a lower risk of obesity, diabetes and some cancers. However, it’s important to note that intake levels vary between countries.
To ensure you’re getting plenty of whole grains, choose products that are stamped with the “whole grain” seal. You can find these on a wide range of processed foods, including breads, cereals, breakfast bars and muffins.
Fruit
Fruit is a healthy addition to a breakfast meal as it’s rich in vitamins, minerals, potassium, fiber and low in calories. It also boosts healthy digestion, provides a burst of energy and prevents constipation.
If you’re following a weight-loss diet, try to choose fruit that is lower in sugar than other options and higher in fiber. Nutritionist Jonny Bowden recommends apples, grapefruit and berries as the best choices.
Fruits can also help curb your appetite between meals, making them a great alternative to sugary snacks when you’re craving something sweet. Bananas, for example, are naturally low in calories and keep your stomach full.