Breakfast is your body’s first chance to replenish blood sugar levels, ensuring that you feel energized for the rest of your day.
A well-balanced breakfast is packed with protein, complex carbs and healthy fats. Here are a few of our favorite go-tos for a nutritious and filling meal.
1. Eggs
Eggs are an easy, convenient way to get a healthy start to the day. They are high in protein, which is more filling than fat and carbohydrate, and are full of vitamins, minerals and antioxidants.
One large egg provides 6 grams of protein, which can help you build and repair muscle and organs. They also contain vitamin B12, folate and lutein.
They are also an excellent source of vitamin D (41 IU per large egg) and selenium, which is an important trace mineral that your body needs in small amounts. These nutrients are critical for bone health, immune function and mental health.
2. Whole Grains
A healthy breakfast is one of the best ways to start the day off right. It also helps to reduce the risk of heart disease, diabetes and some cancers.
Whole grains, such as oats, wheat and quinoa, are excellent sources of carbohydrates and fiber. They are also high in protein, vitamins and minerals.
Grains are three parts: the bran, the germ and the endosperm (refined grains only contain the endosperm).
To make sure you’re getting whole grains in your diet, look for the words “whole grain” on the package label. They should be the first ingredient listed, according to the Academy of Nutrition and Dietetics.
3. Lean Meat
Breakfast is a great way to kick start your day. It is the perfect time to consume lean meats, which are packed with protein and can help you feel full for a longer period of time.
According to the American Heart Association, consuming lean meats in moderation can be part of a healthy diet. But it is also important to consider the type of meat and how it’s prepared.
While meats can be high in fat and sodium, they are also a great source of protein, which promotes muscle growth and helps you maintain a higher metabolism. Some meats can even be good for weight loss, especially those that contain little to no saturated fat.
4. Fruits
Including fruits in your breakfast is a great way to add flavor and nutrition to your day. They contain vitamins, minerals and fiber to keep you feeling healthy and happy.
Fruits are also low in calories, which is a huge plus for people trying to lose weight. They also provide an energy boost without causing a sugar crash later on in the day.
Berries, in particular, are a perfect breakfast choice. They’re high in antioxidants that help lower inflammation. You can even blend them into your favorite yogurt for a boost of flavor and nutrients.
5. Vegetables
Consuming a healthy breakfast is essential for boosting your energy levels throughout the day. Eating a healthy breakfast also helps you to maintain a healthy weight and fend off chronic inflammation in your body.
Vegetables can be a great addition to a healthy breakfast because they are low in calories and full of nutrients. They are also high in fiber, which can help promote digestive regularity and lower cholesterol.
Adding vegetables to your breakfast can be as simple as adding a salad to your bowl of oatmeal, or making a frittata. A veggie breakfast hash can also be a great option for getting more veggies in your diet, especially for those who are vegetarian or vegan.