They say that breakfast is the most important meal of the day. Therefore, what you put into your body at that time can really affect your day. Your breakfast should include proper nutrients that will keep you fueled and give you energy throughout your morning. Here is a list of the healthiest breakfast foods you should be having to make you feel satisfied and energized to start your day.
Oats are one of the best foods one can eat. They’re 100% whole grain and packed with fiber, minerals such as iron, calcium and magnesium and vitamins, making them one of the healthiest breakfast foods you can have. Oats can also help to reduce cholesterol levels and keep blood sugar levels steady. Also, due to their high fiber content, they are digested at a slower pace, making you feel full for longer.
Avocados have gained a lot of attention these past few years. That is because they are a unique fruit with healthy fats and fiber and are very filling. Have them on toast (whole grain preferably) with egg or salmon for added protein. They are also great for adding to smoothies since they have a mild flavor.
Berries such as strawberries, blueberries, raspberries and blackberries are a great healthy option for breakfast. They are full of antioxidants and are lower in sugar than most fruits. They also contain a lot of fiber and are low in calories. Berries are great for adding into oatmeal, smoothies and Greek yogurt.
Eggs are full of vitamins and a great source of protein. One large egg has about 8 grams of protein, and since protein takes longer to digest, it keeps you feeling full for longer. Eating eggs for breakfast can also help to keep your blood sugar level steady throughout the morning.
Although eggs are known to be high in cholesterol, they don’t raise cholesterol levels in most people. Eating eggs actually in fact reduces LDL (bad cholesterol) and increases HDL (good cholesterol) in the body.
If you like eating fruit, opt for a banana for breakfast as they are a great source of folate and vitamin B6 and can help to improve mood and reduce anxiety. They can be a great boost to your breakfast and can be eaten on their own or added to oatmeal, yogurt or smoothies.
6. Chia Seeds
Chia seeds are extremely nutritious and are one of the healthiest breakfast foods you can have. They are one of the best sources of fiber, having about 11 grams of fiber for 1 ounce of chia seeds, which is pretty impressive. They are also high in antioxidants and can help you stay healthy and boost your immunity. Add them to your cereal, smoothies, puddings or oatmeal.
7. Smoked Salmon on Rye Bread
A great combo that combines fats, proteins and carbs. Salmon contains healthy omega-3 fats that are good for your body and is a good lean protein source. This toast will have you feeling full for hours.
8. Nuts and Nut Butter
Adding peanut butter to your breakfast items is a great way to get some added protein in, as a 2 tablespoon serving of peanut butter contains about 8 grams of protein. Tree nuts and peanuts have also been linked to reducing the risk of chronic disease. Some nut butters I recommend are Barney’s Almond Butter and Julie’s Real Cashew Butter. Add them to your oatmeal, toast or smoothies to make them more nutritional.
9. Greek Yogurt
Greek yogurt is creamy and delicious. It’s a great choice for breakfast especially if you enjoy sweeter foods in the morning. It is made by straining whey and other liquids from milk curds, which in turn creates a creamier yogurt that has more protein content. Some types of Greek yogurt also have probiotic benefits, which can be great for your gut. Keep your Greek yogurt healthy by adding some berries or bananas to increase the meals fiber and mineral content.
10. Fruit Smoothies
A good nutritious fruit smoothie can be a blessing on a hectic morning. It’s a great way to start your day. Add some protein powder to your smoothie to make it more satisfying and filling. Add fruits, greens nut butter or seeds to increase the fiber and antioxidant quantity in the smoothie.
11. Whole Grain Waffles
Whole grain waffles can be great on their own paired with healthy fruits and berries and nut butters, but they can also be a perfect swap for toast. Opting for whole-grain can ensure you’re getting lots of fiber and many other nutrients that can lower your risk of chronic diseases. My favorite whole grain waffles are the Kashi Protein Waffles.
So for your next breakfast, opt for some of the items on this list to ensure you’re ingesting some of the healthiest breakfast foods out there and so you can keep your body happy and healthy.