If you want to wake up and feel well-nourished, breakfast is the most important meal of the day. It kickstarts your metabolism, allowing your body to burn calories from food instead of storing them as fat.
Eat a balanced breakfast to achieve this goal, including lean proteins, fiber-rich carbohydrates and better-for-you fats. Avoid subbing one for the other, as doing so will lead to overeating later in the day.
Eggs
Eggs are a great source of protein that is low in calories, high in nutrients and can be easily prepared. They can also help you stay fuller for longer, which can keep you feeling satisfied and energized throughout the day.
Eggs can help lower cholesterol levels by increasing HDL, or good, cholesterol. This is important to cardiovascular health as low-density lipoprotein, or bad cholesterol, can increase your risk of heart disease.
Eggs are also an excellent source of vitamins and minerals, including iron, vitamin D, choline and folate. These vitamins and minerals can help promote healthy skin, brain function, and immune system health.
Yogurt
Yogurt is a great source of calcium, protein, and probiotics. It also helps keep a person feeling full and can help promote weight loss.
The right combination of yogurt, fruit, and toppings can make for a healthy breakfast in the morning. Toppings include granola, fresh or frozen fruit, nuts, seeds, and other crunchy toppings to add texture and flavor to your bowl.
For a sweet addition, try using sugar-free preserves or a sugar-free syrup to drizzle on top of your yogurt. Alternatively, a handful of raw nuts or pumpkin seeds can be added to your yogurt bowl for additional protein and fat.
Fruit
Fruits are a great addition to your breakfast because they’re high in vitamins, minerals and fiber. They also contain fewer calories than many other foods, which can help you stick to your calorie budget for the day.
Fruit is especially good for the morning because it breaks up your nighttime fast, allowing your body to get into a state of digestion and giving you the energy you need to start your day. It’s also a source of natural sugar, which your body needs right when you wake up.
You can add a variety of fruits to your morning meal, such as raspberries and blueberries, which are both easy to find in most grocery stores. Or, you can try adding a slice of pomegranate to your oatmeal or yogurt for a flavorful and nutritious boost.
Vegetables
Vegetables are a great way to get some extra nutrition in your morning meal. They’re packed with vitamins, minerals and dietary fiber that will keep you feeling fuller longer.
Vegetables can be added to a wide range of foods, from quick bread and breakfast bakes to smoothies. Try adding grated carrot to a bowl of oatmeal or spinach to a quick egg scramble for an easy and nutritious way to start your day.
Vegetables are a key part of a healthy diet and can help reduce the risk of heart disease, diabetes, cancer and other chronic conditions. They’re also low in fat, calories and sugar, making them a healthy choice for any diet.
Whole Grains
Whole grains, such as wheat, rye, barley, and oats, are high in fibre. They also contain a variety of other nutrients and phytochemicals that may benefit your health.
In fact, many studies have shown that consuming whole grains reduces the risk of chronic disease, including heart disease and certain types of cancer. They can also help you lose weight and maintain a healthy body weight.
To get the most of your grains, look for products that are labeled as 100% whole grain or contain the Whole Grain Stamp. This symbol is created by the nonprofit Whole Grains Council and shows that a product contains at least half of its total calories from whole grains.