✓ Evidence Based

12 Of The Healthiest Breakfast Foods

A good morning routine and a healthy breakfast will help you conquer the day. Unfortunately, most people only have coffee for breakfast and skip the most important meal of the day.

Other people prefer to stop by the local pastry shop and get a donut or pancake for breakfast. However, these “sweet delights” are loaded with lots of saturated fats and sugars and little to no protein or fiber.

So, what should you eat in the morning that is both healthy and keeps you going until midday?

Healthy Breakfast Foods

Let’s talk about 12 of the healthiest foods you should eat in the morning.

1. Fruits

Fruits in the morning? Yes! The more colorful de plate, the better. Fruits are rich in all sorts of polyphenol compounds depending on their color, so you need to keep them as colorful as possible.

Plus, if you’re one of the people who don’t like a full meal in the morning, a bowl of fruits will provide you with an easy and lightweight bag of fiber and vitamins to help kick-start your day.

The fiber will help slow down the absorption of sugars, and that will definitely give you energy.

But what fruits? Well, consider oranges, strawberries, lychee, papaya, cherries, kiwi, guava, or apples. They are all high in vitamin C and antioxidants that help make your skin glow and prevent premature aging.

Bananas, cantaloupe, and mango are also good sources of potassium and an excellent idea for your morning bowl of sunshine. Bananas are rich in resistant starch that travels through the body unchanged, helping your digestive system.

For diversity and if you’re not a fan of fruit salads, you can pair bananas with oatmeal, cereal, or nut butter. You won’t regret it.

Research shows that whole fruits provide tons of benefits for your health, from a lower risk of heart disease and cancer to reduced rates of depression, premature aging, or gut problems.

 

Don’t try to cheat your way out of this by drinking a glass of fruit juice in the morning. While healthy, fruit juice doesn’t have the fiber, minerals, and vitamins you’d get from eating whole fruits.

So, how colorful is your fruit plate this morning?

2. Salmon

Salmon is a great food you can eat in the morning. It is a fatty fish that pairs beautifully with scrambled eggs and whole wheat toast. It is easy to make, lightweight, and highly fulfilling. It will keep you going way past midday.

Salmon is a superfood that provides you with essential Omega 3 fatty acids that will help you start your morning clean and mighty.

3. Cottage cheese

Cottage cheese is rich in vitamins A, B, and calcium and can curb hunger like a champ. You can mix it with pepper, fruits, or nuts for a quick, delicious, and healthy breakfast.

Thanks to its versatile, low-calorie, protein-rich profile, cottage cheese won’t disappoint you. It is also a good source of iron and folate, and the mild flavor is just soo good.

4. Protein shakes

Protein shakes and smoothies are probably the easiest and quickest forms of breakfast.

However, you have to be mindful of the protein powder quality and origin. Whey and pea protein are probably the most famous, but there are countless brands that sell them. So, choose wisely!

Protein is vital to the good functioning of our body, building and maintaining muscle mass, supporting enzymatic reactions, and a healthy skin. More than that, protein helps you feel full for longer and reduces the feeling of hunger.

If you go to the gym in the morning, protein shakes are great as post-workout meals, providing ample protein and rich nutrients for post-workout recovery.

If you are more of a smoothie type of person, you can add a scoop of protein to your banana or frozen fruit smoothies. It will help you feel full for longer, giving you the extra energy you need to deal with a tough morning.

5. Black tea

Black tea is an excellent substitute for coffee in the morning. It will wake you up, help fight lethargy and increase your focus.

The black tea flavor, however, is quite strong, and it will take some getting used to.

Black tea has strong antioxidant properties, can boost heart health, and lower bad cholesterol. It also contains caffeine and an amino acid called L-theanine.

Studies show that L-theanine increases alpha activity in the brain, providing better focus and relaxation. According to research, people have more stable energy levels after drinking tea compared to drinking coffee.

So, black tea offers a variety of health benefits, including antioxidant compounds that prevent inflammation in the body. It might be a better deal than coffee in the morning, don’t you think?

6. Greek yogurt

Greek yogurt is a first-class source of protein you can add to your daily breakfast. Its thick and creamy texture has been linked with several health benefits, including a healthy gut, a strong immune system, less weight gain, and a smaller waist circumference.

It is a versatile and delicious breakfast choice that you can eat with fresh or frozen berries, walnuts, almonds, or coconuts. You can also add greek yogurt to your morning oatmeal or smoothies for a protein punch.

7.  Nuts

Nuts are true nutritional powerhouses, rich in magnesium, potassium, monounsaturated fats, and antioxidants.

They might be high in calories, but research suggests that our body does not absorb all of those calories and for example, we can eat brazil nuts in peace. By the way, Brasil nuts are one of the best sources of selenium you could find.

Almonds and walnuts are also excellent sources of protein and fiber. Adding them to your Greek yogurt, cottage cheese, oatmeal, or protein shake will help you feel full for longer while also aiding with weight management.

Moreover, nuts are superfoods that help with your heart and brain health. For example, one study associates eating peanuts and walnuts with a 13% to 19% reduced risk of heart disease. That’s really great news.

Besides, nuts are delicious foods and are pretty easy to eat. So, you’ve got no excuse for skipping breakfast this time.

8. Sweet potatoes

Sweet potatoes are delicious superfoods, full of fiber, vitamins, and minerals. So why not start your day with these creamy, richly-textured potatoes, which, despite their sweetness, are sitting nicely low on the glycemic index scale?

Sweet potatoes are versatile, and they will help you feel full until lunch. They might sound like a strange choice for breakfast, it’s true. However, aren’t you fed up with eating oatmeal, cereals, or eggs with bacon every day?

Well, sweet potatoes are a fantastic fresh new option that’s healthy and delicious. You could swap your morning muffin or bagel with sweet potatoes, and your body will thank you for that. You can pair them with eggs and vegetables for a complete breakfast.

9. Flaxseed

It’s morning, you’ve just woken up, and you’re looking for an easy and delicious breakfast to keep you going throughout the day. Well, how about porridge with 2 spoonfuls of milled flaxseed? No?

Then how about a tasty breakfast omelet with milled flaxseeds, pumpkin, and sunflower seeds? Or maybe just a fruit salad with flaxseeds? A breakfast smoothie with some milk, fresh orange, and a spoonful of milled flaxseed?

But why flaxseed? Well, they are rich in Omega-3 fatty acids, fiber, and protein. In the long term, flaxseed can help lower your cholesterol levels, improve insulin sensitivity and reduce blood sugar levels. Some studies claim flaxseed could even protect you against breast cancer.

So, don’t forget to sprinkle some flaxseeds on your yogurt, oatmeal or your smoothies. It will give you an extra punch of energy, and you’ll also reap the health benefits in the long term. You see, what you have for breakfast can really change your life.

10. Whole wheat toast

Whole wheat toast is a simple breakfast option that will provide you with a good source of carbs and fiber, which your body will digest slowly without raising your blood sugar levels.

Besides, you can’t eat whole wheat toast by itself. You’ve got to spread some nutritious toppings on it, right? And there are plenty of options on that front.

For example, you could have fried eggs and tomatoes with whole wheat toast. Or you could eat avocado and chili flakes on whole wheat toast. Cottage cheese and strawberries don’t sound like a bad idea, either. Sliced figs and honey also pair well with whole wheat toast. There you go! Plenty of ideas! Pick one every morning and take your breakfast seriously.

11. Spinach

Spinach is a leafy green rich in folate and muscle-building fiber. It can decrease the risk of osteoporosis or heart disease, protecting your muscles from degeneration and increasing blood flow.

So, make your omelets, sandwiches, or smoothies more punchy by adding 1 cup of spinach, and you’ll reap the health benefits later on.

12. Eggs

Eggs are a breakfast staple food for good reason. Not only are they nutritious and rich in high-quality protein, but they’re also delicious and easy to cook.

Everyone knows how to make eggs, but not everyone knows how healthy and nutritious they are.

Unfortunately, in recent years, eggs have got a bad rep for the amount of cholesterol they contain. However, studies have shown that the dietary cholesterol in eggs has a minor impact on the bad cholesterol levels in our blood.

More than that, research suggests that people at risk of cardiovascular disease and type 2 diabetes can eat whole eggs while moderately reducing their carbohydrate consumption and improving their blood cholesterol levels, waist circumference, weight, and body fat.

But how do you cook eggs for breakfast, so you don’t get bored every morning? Well, you can try baking them in the oven, making omelets with different spices, soft-boiling or hard-boiling them. Poached eggs are also great, but if you’re running late, a portion of scrambled eggs will save your day.

However, no matter what you do, or how busy your morning is, don’t skip breakfast. Your health comes first!