Typically, a balanced breakfast consists of a variety of nutrients, fiber, and protein. Try simple options like eggs, whole wheat toast with toppings, nuts, and green tea if you’re looking for a nutritious breakfast.
Breakfast is a great way to start your day. A healthy breakfast can give you sustained energy and satisfy your hunger for several hours. A good breakfast is typically high in fiber, protein, healthy fats, and micronutrients.
A lot of sugar, processed carbohydrates, and additives can be found in some commercial breakfast foods. Why not try some fresh, high-nutrient options instead?
These are the top 12 foods and beverages to have first thing in the morning
1. Eggs
Eggs are an easy and wholesome breakfast option.
They give you protein, which is necessary for maintaining and growing muscle. It can also keep you feeling full.
In a 2020 people who had eggs and toast for breakfast reported significantly less hunger than those who had bran cereal, suggesting the higher protein intake — 25 grams versus 11 grams — promoted greater fullness.
Additionally, the egg group consumed fewer calories during lunch, indicating that eggs promote satiety, or the sensation of fullness, which is beneficial for controlling weight.
Eggs also contain:
lutein and zeaxanthin in the yolk, antioxidants that appear to support eye health and may have benefits for skin, liver, eye, and cardiovascular health
The essential nutrient cholineReliable Source for Liver and Brain Health
B vitamins, including folate
vitamin A
iron, calcium, and other essential minerals
Recent research indicates that, in contrast with previous beliefs, eggs don’t raise cholesterol levels in most people, despite their high cholesterol content. Indeed, there is some evidence to suggest that they may offer a slight protective advantage against heart disease.
Serve your eggs with other nutrient-dense foods like sautéed vegetables, whole grain toast, or whole fruit.
2. Yogurt
A fantastic choice for a quick breakfast is Greek yogurt.
Whey and other liquid are strained out of milk curds to create a creamy product that has more protein than ordinary yogurt.
In comparison to many other protein sources, it has fewer calories. A 1-cup (245-gram) portion has only 149 calories but 25 grams of protein.
Other nutrients in Greek yogurt include:
calcium
vitamin B12
zinc
potassium
phosphorus
Certain types contain probiotics like Bifidobacteria, which support digestion.Check the label for the words “contains live and active cultures” to be sure your yogurt has probiotics.
Icelandic yogurt, sometimes referred to as skyr, is another fantastic choice if you’d like something even creamier and higher in protein.
Greek yogurt’s prebiotic or probiotic qualities may be enhanced by eating it with berries and other fruits. Topping with dried fruit, oatmeal, or nuts can add texture, fiber, and other nutrients.
3. Coffee
Coffee contains caffeine, a molecule that promotes alertness, improves mood, and increases physical and mental performance.
It also may also contain range of polyphenols, compounds with antioxidant and anti-inflammatory properties.
Studies suggest that it’s safe for most adults to drink up to 3 cups (710 ml) of coffee per day — or up to 400 mg of caffeine.
During pregnancy, people should consume no more than 200 mg of caffeine per day, as caffeine may increase the risk of complications.
Drink your coffee black or with dairy or plant-balanced
4. Oatmeal
Oatmeal is made from rolled or steel-cut oats. It contains a soluble fiber called beta-glucan, which can help lower cholesterol and glucose levels, and also has antioxidant and probiotic properties.
Because of the way the body processes oats, they will also leave you feeling full for longer, reducing the temptation to snack mid-morning.
Oats also provide Source:
iron
B vitamins
manganese
magnesium
zinc
selenium
In addition, they contain around 10 grams of protein per cup (81 g) of dry oats.Replace the water in your oatmeal with milk, add some protein powder, or serve it with eggs on the side to increase the protein content.
Alternatively, make your own muesli by combining raw oats with dried fruit, nuts, seeds, coconut, and other ingredients.
People with celiac disease or gluten sensitivity can eat oats, but because of the possibility of cross-contamination, you should only choose oats that have received the gluten-free certification.
5. Seeds of Chia
One excellent source of fiber is chia seeds.
One ounce (28 grams) of dried chia seeds provides close to 10 g of fiber.
Additionally, because this fiber is soluble, it absorbs water and increases the amount of food that passes through your digestive system, giving you a feeling of fullness for longer.
Among other advantages, the nutrients in chia seeds may help control blood sugar, reduce cholesterol, and avoid inflammation.
Although chia seeds don’t contain a lot of protein, you can increase your intake by mixing them with Greek yogurt, cottage cheese, or protein shakes like the one in the recipe below.
High protein chia pudding recipe
Ingredients
1 ounce (28 grams) of dry chia seeds
25 grams, or one scoop, of whey protein powder
One cup (240 mL) of almond or coconut milk
74 grams, or 1/2 cup, of berries
if preferred, stevia or another sweetener to taste
Guidelines
In a bowl, combine all the ingredients and thoroughly mix.
Refrigerate the bowl with a cover for a minimum of 60 minutes.
6. Berries
Berries rich in antioxidants, berries such as blueberries, raspberries, strawberries, and blackberries are tasty and nutritious.
They offer a sweet treat that is typically low in calories and high in fiber .
Additionally, berries contain antioxidants known as anthocyanins, which give berries their distinctive red, purple, and blue hues.A diet high in anthocyanins may help protect against inflammation, heart disease, cancer, diabetes, and other chronic conditions.
For a delicious breakfast, mix berries into chia pudding, Greek yogurt, cottage cheese, oatmeal, or fruit smoothies.