Getting the right foods in your system first thing in the morning can help you burn more calories throughout the day, improve memory and concentration, and keep your heart healthy.
Eating breakfast can also keep you full for longer, so you don’t have to snack later on. Nutritionists have rounded up 19 healthy breakfast options that are sure to give you the energy you need.
Oatmeal is a nutrient-rich breakfast that’s low in calories and high in fiber. It’s also an excellent source of thiamin, magnesium, phosphorus and manganese.
Oats are high in soluble fiber, which can help lower cholesterol levels and reduce the risk of heart disease. This type of fiber can also slow the absorption of sugars into the bloodstream.
Oatmeal is also a good source of protein, which helps you feel full and prevents overeating. It’s a versatile breakfast food that’s easy to customize with toppings such as fruit, vegetables, eggs and cheese.
Eggs are a great source of protein, which is essential for building and maintaining muscle. They also contain a variety of vitamins, minerals and other nutrients.
Eggs are high in HDL (high-density lipoprotein) cholesterol, which is known to lower the risk of heart disease and other health problems. Studies have shown that eating two eggs a day for six weeks can increase HDL levels by 10%.
They are also high in protein, which can help you feel fuller and more satisfied throughout the morning. They are also an excellent source of choline, a little-known but essential nutrient that helps build cell membranes and promotes healthy brain function.
Waffles or Pancakes
Waffles and pancakes aren’t necessarily the first thing that comes to mind when you think of healthy breakfast, but there are some great ways to make them healthier. They don’t have to be greasy or soaked in syrup, and they can pack in plenty of nutrient-rich ingredients.
Pancakes are made from eggs, flour, milk, and butter or oil, while waffles are usually made from a mix of egg whites and whole grain flour. They’re also a good source of protein and calcium.
Both pancakes and waffles are naturally sweet, but waffles tend to be a bit lighter in texture, as they’re less gummy. And they’re also better at holding toppings in place compared to pancakes, which are apt to fall apart if you top them with something other than syrup or ice cream.
Fruit is an excellent source of water, fiber and vitamins that boost energy levels. It’s also a good choice for those with dietary restrictions.
For those on the go, a bowl of fruit salad is the perfect solution for a healthy breakfast. Mix together fresh or frozen fruit with yogurt for a delicious and nutritious start to the day.
Choosing dried fruit is another way to make your breakfast more flavorful. Just be sure to buy dried fruit that hasn’t been processed and is free of sugar or other additives.
While fruit isn’t the only thing you should eat for breakfast, it’s one of the best. It’s low in calories and high in fiber that keeps your blood sugar steady and satiates you longer, says Young.
Greek yogurt is a protein-rich food that helps you feel full and satisfied until lunchtime. It is also a source of calcium, which is important for bone health.
You can choose from several different types of yogurt. The type you choose will depend on your taste preferences and dietary goals.
It’s important to choose unsweetened varieties. Yogurt manufacturers are quick to add sugar when they cut back on fat, so check labels before making a purchase.
It’s also a good idea to make sure your dairy product is organic. This will help protect you from hormones and antibiotics that are often present in conventional milk.