A nutritious breakfast is essential for a healthy body and mind. It gives you the energy you need to get going in the morning and makes you feel full for longer.
Breakfasts that are rich in fiber and protein are particularly good for you, because they fill you up and prevent overeating later on in the day. Foods such as eggs, nuts, berries, yogurt, and oatmeal are great options.
Eggs are a good choice for breakfast because they’re high in protein and have a low calorie count. They’re also high on the satiety index, meaning they’re more filling than foods with a higher calorie count, which can help you avoid overeating later in the day.
They contain heart-healthy nutrients like folate, unsaturated fatty acids and Vitamin E. Additionally, they’re a great source of vitamins A and B-12.
Aside from being a good source of protein, eggs are also rich in nutrients that help maintain the health of your immune system and skin. These include vitamins B12, B5, biotin, riboflavin and selenium.
However, eggs are not without their drawbacks – they can contain saturated fats and cholesterol, which is why it’s recommended to eat them in moderation. The good news is that they can also help raise the “good” cholesterol in your body, which helps prevent heart disease and other health problems.
Oats are a great choice for your morning meal because they’re filled with fiber, vitamins and minerals that can help boost your immune system, steady energy levels and prevent disease. Plus, they’re high in protein, which helps regulate your appetite.
The soluble fiber in oats can also slow the absorption of glucose (or sugar) into your bloodstream, reducing the risk for diabetes and heart disease. According to registered dietitian Kristen Carli, MS, RD of Camelback Nutrition & Wellness, this can be particularly helpful for people who have high cholesterol or IBS symptoms.
To get even more soluble fiber out of your oatmeal, add fruits, vegetables or nuts to the mix. If you’re feeling especially indulgent, try adding chia seeds or ground flax seed for an extra dose of fiber and protein.
Greek Yogurt Parfait
Parfaits are an excellent way to start the day because they’re filling, healthy and delicious. They’re also easy to make ahead of time.
Yogurt parfaits are usually made with layers of yogurt, fruit and granola. They’re a great source of protein and can keep you full for longer.
Choose a Greek yogurt with no added sugar to cut down on carbs and calories. You can also add some pure maple syrup or honey to give the yogurt a little sweetness.
Layers of creamy yogurt, granola and fresh fruit make this an ideal breakfast or snack. This recipe is quick and simple to make and only requires 4 ingredients!
You can serve this yogurt parfait in a bowl, tall glasses or mason jars. You can even pack it in a Tupperware with a strong screw-on lid to take on the go! It’s perfect for any busy morning.
Sweet Potato Toast
Sweet potatoes are a super-healthy food that’s packed with vitamin A, fiber and potassium. They are also a great source of protein, which helps keep you full longer.
Luckily, there’s a way to make sweet potatoes taste even better than they already do! This easy recipe swaps toast for roasted slices of sweet potato that you can serve with your favorite toppings.
This is a super quick and healthy breakfast that can be made ahead of time to enjoy on the go! It’s also delicious for those who are gluten-free and want a low-carb alternative to bread.
You can top sweet potato toast with your favorite toppings like nut butters, jams, honey or soft cheeses and fruits. You can even add some veggies for a more nutrient-dense option!