Here’s what to eat for breakfast — beyond scrambled eggs.
Whether you rarely make time for breakfast or already eat it every day, making breakfast a high-vitamin and low-mineral meal will help you overcome the potential brain fog that’s usually caused by low blood sugar. One study suggests that individuals who have irregular breakfast consumption habits are more likely to develop metabolism problems. Not only that, breakfast eaters are more likely to have lower serum cholesterol levels, keeping their hearts in good shape. If you belong to the group that says, “I’m not hungry in the morning,” and you want to make eating a healthy breakfast a habit, start small and use the process of trial and error to identify foods that you can tolerate and that give you the best possible feeling.
Want to start the day with momentum? Nourish your body with foods that will power you up. It’s true that no meal is superior to another, but eating a nutrient-dense breakfast can do wonders for your mind and body.
What does a balanced breakfast look like?
You should aim for three main types of fats: healthy fats, high-fiber carbohydrates, and protein. You can include as many fruits and vegetables as you like in your diet, though. Don’t substitute more fat for protein or fiber-rich carbohydrates, or vice versa; all three are necessary to properly start your day.
Whatever your pantry may look like right now, these nutritionist-approved tips will help you have a more pleasurable and filling breakfast:
Keep an eye out for added sugar: Although the flavor of your favorite breakfast may be savory, sugar can lurk subtly in granola, oatmeal, bagels, cereals, and bars, as well as in beverages like juice, coffee, and tea. If at all possible, choose unsweetened products (such as nondairy milk for your morning brew) and limit the amount of sugar in each item to no more than 10g.
Eat more produce: salads for breakfast are in! Remaining vegetables or fresh greens can be added to eggs or any other dish on your breakfast plate. You may feel fuller (and more satisfied) for longer thanks to the extra boost of fiber.
Lean on lean protein: Bacon is tasty but is best in keen moderation. Choose lean cuts of fish and poultry, beans, legumes, unsweetened dairy products (like yogurt!) and eggs rather than processed deli meats.
Not sure where to begin? Build a nutrient-dense breakfast with these delicious ingredients to provide you with sustained energy.
Whole Grains
Whole grains contain antioxidants that protect your tissues from harmful inflammation. They also contain an abundance of minerals, including calcium, potassium, magnesium, zinc, and iron, which are vital components of a robust immune system and a healthy heart. Whole grains contain B vitamins, which aid in the body’s energy conversion process.
For the base of a breakfast bowl, you can use anything from quinoa to farro, buckwheat groats to millet. Then, you can top it with savory components like eggs, nuts, and lox, or sweet ones like almond milk and honey. And, yes, bread can be part of a balanced breakfast: Select a 100% whole-grain or 100% whole-wheat loaf.
Protein Shakes
Protein shakes aren’t just a quick method for stocking up on protein. “They’re also a great way to get in veggies with breakfast,” says Amy Fisher, M.S., R.D., C.D.N., a registered dietitian with the Good Housekeeping Institute. She packs two large handfuls of spinach, unsweetened nut milk, high-fiber fruits like berries, and a dash of cinnamon into her shakes in addition to protein powder.Fischer advises consumers to select protein powders that are verified by a third party and complete, meaning they contain all nine essential amino acids and have undergone quality-control testing by an outside organization. If you see words like organic, grass-fed, wild or non-GMO on the label, that’s a good sign, too. “Overall, the fewer ingredients the better,” says Fischer. “Avoid added sweeteners, fillers and stabilizers.”
Bananas
Bananas come in their own portable packaging and help you feel full. Their vitamin B6 and folate contribute to the synthesis of serotonin, which elevates mood and lessens anxiety. Because soluble fiber keeps cholesterol out of your GI system and keeps it from entering your bloodstream and clogging your arteries, it also aids in lowering cholesterol. And, if you are up early for a workout, the electrolytes potassium and magnesium found in bananas will help you recover quickly. For an extra heart-healthy kick, slice bananas on top of morning oats with a tablespoon of chia seeds or walnuts.
Prunes
Prunes are underrated, but they are impressively high in nutrients making them a great addition to breakfast. In addition to being naturally sweet, they include fiber, vitamin K, magnesium, potassium, boron, copper, and polyphenols, as well as other vitamins and minerals that collectively help to protect the bones. Eating five to six prunes a day, according to one study, may support bone health throughout life, particularly for postmenopausal women who are susceptible to bone fractures.There are so many ways to enjoy prunes: Try adding chopped prunes as a topping to oatmeal, yogurt or a morning smoothie.
Eggs
There are numerous explanations for why eggs are a traditional breakfast item. Packed with vitamins A, D, and B12, they’re a cheap, high-nutrient food. More than half of your daily requirement for choline can be found in two large eggs, and one egg provides roughly 8 grams of protein. Protein is necessary for almost every bodily function, including those of our skin, blood, muscles, and bones.Protein also takes longer to digest than carbs so you feel fuller for a longer amount of time. And GH Nutritionist-Approved Eggland’s Best Cage-Free Eggs have six times more vitamin D and 10 times more vitamin E compared to ordinary eggs. For a breakfast that’s full of fiber and lean protein, try making scrambled eggs on whole-grain toast with sliced tomato or a spinach-broccoli-mushroom omelet.
Berries
Recent studies suggest berries have beneficial roles in many functions of the body like supporting immune function and the gastrointestinal system. Strawberries provide you with 3 grams of fiber and all the vitamin C you need for the day in one cup. Berries, such as blueberries, blackberries, and raspberries, are rich in antioxidants that have the ability to shield cells. Consuming more of them can improve circulation and shield your blood vessels from damaging plaque. If berries aren’t your top choice, there are plenty of wonderful substitutes, including citrus fruit, apples, melon, and stone fruit. They’re filled with potassium to help balance blood pressure and mitigate uncomfortable bloat.
Seeds
There are a plethora of beneficial seeds, including flax, sesame, chia, sunflower, and pumpkin.Add them to cereal, smoothies (or plain water), puddings and baked goods. A single 1.5 ounce serving of chia seeds can contain about 7 grams of protein. On top of that you’ll find minerals like zinc, magnesium, iron and calcium to support your overall health.
Seeds also contain soluble fiber that can help lower your “bad” cholesterol (LDL) while increasing “good” cholesterol (HDL). The combination of protein and fiber can also prevent a blood sugar spike (and subsequent crash) before lunch.
Oats
There are several reasons why oats rank among the greatest breakfast options. They are rich in fiber, plant-based protein, B vitamins, and minerals like iron, calcium, and magnesium because they are made entirely of whole grains. Consuming whole oats has been associated with a lower risk of heart disease because of a particular kind of fiber called “beta-glucan,” which lowers cholesterol, according to research. A particular kind of plant fiber known as a “prebiotic” supports the growth and survival of friendly bacteria in your digestive system by feeding your body’s probiotics. Uncertain about which to choose? GH Nutritionist-Approved McCann’s Steel Cut Oats is a product we like.
Avocados
These fruits have a unique mix of heart-healthy fats, water and dietary fiber. This combination increases feelings of fullness and reduces the likelihood of overeating the rest of the day. Avocados’ unsaturated fats have also been connected to a lower risk of diabetes, heart disease, and cancers linked to a particular lifestyle. So go ahead and eat that avocado toast on whole-wheat bread — it packs in B vitamins and minerals from both avocado and whole grains. (Bonus points if you put an egg on it for extra protein!)
Nuts and Nut Butter
What can’t peanut butter do? A 2-tablespoon serving has 8 grams of protein and heart-healthy unsaturated fats. Both weight loss or maintenance and a lower risk of chronic disease have been associated with tree nuts and peanuts in general. Seek for nut butters with less than 140 mg of sodium per serving that are made entirely of nuts and salt. Goods that employ oil as a stabilizer are also acceptable. We adore Barney Butter and Justin’s nut butter packs.
