Eating breakfast is one of the most important things you can do to get your day off to a healthy start. Not only does it help boost your energy levels and alertness, but it also helps you meet your recommended daily intake of vitamins, minerals and fibre.
It’s especially important to eat breakfast if you’re a busy parent or student, as skipping it can have a negative impact on your health and academic performance. Here are some of the best breakfast foods to keep on hand for a quick and nutritious meal every day.
1. Eggs
Eating a healthy breakfast can support your weight management, reduce your risk of type 2 diabetes and heart disease in the long term.
A nutritious breakfast can also boost your energy levels and help you focus. In general, a well-balanced breakfast should include nutrient-rich foods such as whole grains, fruits, vegetables, protein and dairy.
Eggs are an excellent source of protein and essential vitamins and minerals that your body needs for optimum health. Start your day with a good-quality eggs scramble (or eggs omelet) for a filling, wholesome breakfast that will keep you full and satisfied all morning.
If you’re not a fan of eggs, Greek yogurt is a delicious alternative that provides your body with protein and calcium. Add fruit and nuts to your Greek yogurt for a balanced, protein-rich breakfast that will keep you full and energized all day.
2. Greek Yogurt
Greek yogurt is a delicious, protein-rich morning staple. It’s a great source of calcium and contains probiotics, which support healthy gut bacteria.
The best part about eating yogurt in the morning is that it provides satiating protein that keeps you fuller longer. It can also help control your appetite and reduce your risk for hunger pangs throughout the day, according to registered dietitian Megan Wong.
For a quick breakfast, mix one to two cups of plain, flavored or unsweetened Greek yogurt with a handful of toasted nuts (walnuts, almonds or pecans) or crunchy whole-grain cereal. Top with half a banana or a piece of fruit and you’ve got an easy meal that will keep you feeling full and satisfied all morning.
3. Oatmeal
Oatmeal is an excellent source of fiber, which helps lower your cholesterol, stabilize your blood sugar, and keep you feeling full longer. It also contains a variety of nutrients, including B vitamins and iron.
Adding fruit to oatmeal is another way to make it taste better without adding added sugar. Fruit provides a natural sweetness and adds vitamin C, potassium, and fiber.
You can also top oatmeal with chopped nuts, berries, or even dried fruits like cranberries and dates. Toss in some cinnamon for flavor, and you’re on your way to a hearty, healthy breakfast.
4. Nuts
Nuts are a great source of ‘good fats’, which can help you to feel more satisfied and fuller for longer. They’re also high in dietary protein and have a number of health-protective bioactive compounds, including antioxidants, fiber, potassium and magnesium.
A number of studies have found that nut consumption is associated with a lower risk of cardiovascular disease (CVD) and obesity. However, it’s important to note that this association is not consistent across studies.
Nuts are also a good source of dietary fibre and a range of nutrients, including magnesium, potassium, calcium, copper, iron and zinc. They can also help to reduce inflammation, which is a major contributor to CVD and type 2 diabetes.
5. Fruit
Fruit is a delicious addition to a balanced breakfast, and nutritionists agree it’s important. Loaded with fiber and key nutrients, fruit can help you feel full and boost your energy for the day.
Registered dietitians recommend choosing fruits that are in season, as they’re likely to have the highest quality. Try a smoothie made with fresh fruit or a classic fruit and yogurt parfait, which can be customized with your favorite toppings.
Avoid sugary beverages like coffee and tea, which can cause a spike in blood glucose levels. Instead, opt for fresh-squeezed orange juice that has a lower sugar content than store-bought options.