Today, I am sharing 12 best healthy breakfast foods. While many people don’t have breakfast, it is the most essential meal of the day, providing your body with the necessary energy to start your day.
If you are a breakfast person, try to eat healthy foods that are filling and that gives you long-lasting energy. Such foods usually contain protein, micronutrients, fiber and healthy fats.
Unhealthy foods to avoid are high in additives, refined carbohydrates, and sugar. Here are some of the best healthy breakfast foods to include in your eating plan.
12 Best Healthy Breakfast Foods
Eggs are a nutritious and easy breakfast option and are packed with protein. The body needs protein for promoting muscle synthesis and can make you feel fuller since it takes longer to digest.
The antioxidants, zeaxanthin and lutein found in egg yolks are excellent for combatting eye disorders such as macular degeneration and cataracts.
In addition, eggs are promoting liver and brain health due to the choline content. When having eggs for breakfast, instead of pairing them with bacon or sausages that are processed, rather eat them with more nutritious choices like whole fruit, sautéed vegetables or whole grain toast.
Oatmeal is rich in beta glucan, manganese, selenium, B vitamins, zinc, magnesium and iron which is excellent for overall health. A cup of oats contains around ten grams of protein, and to even further boost your protein intake, enjoy them with a side of eggs or milk instead of water.
Caffeine can boost mental and physical performance, enhance mood, and promote alertness. Apart from its caffeine content, coffee is also rich in other compounds that are advantageous for health.
They include caffeic acid, chlorogenic acid, and diterpenes which have anti-inflammatory and antioxidant effects.
4. Greek Yoghurt
Greek yoghurt is a healthier choice than standard yoghurt because it is low in calories and contains probiotics and protein that supports gut health.
All berries, including blackberries, blueberries, strawberries, and raspberries contain antioxidants, and most have a high fiber content which is good for weight loss since it promotes fullness.
Berries are available year-round, either frozen or fresh and can be enjoyed with oatmeal, fruit smoothies, cottage cheese, or Greek yoghurt. Berries are also low in calories and high in fiber.
6. Chia Seeds
Chia seeds are incredibly nutritious and high in fiber, which is why it is a popular weight-loss promoting foods. Chia seeds lowers hunger levels and encourages fullness. You can enjoy them in smoothies or in a bowl of oats.
7. Cottage Cheese
Cottage cheese is an excellent protein-rich breakfast food. It is low in calories which is why it is a popular weight-loss food that is paired with other healthy foods like tomatoes, granola, berries, flaxseeds, granola, cucumbers, wholegrain toast, chia seeds, and more. Commonplace breakfast toppings include granola, fresh fruits, vegetables, and seeds.
8. Whole Wheat Toast
Whole wheat toast is a highly versatile and healthy breakfast food which is high in complex carbohydrates and fiber that is slowly digested. It can be enjoyed with various toppings. Here are some of the commonplace toppings:
- Sliced chicken or turkey
- Tuna fish
- Banana and peanut butter
- Tomatoes and fried or scrambled eggs
- Egg salad
- Sliced figs with honey
- Strawberries and cottage cheese
- Baked beans
- Chicken and mayonnaise
- Minced avocado pear and chilli flakes
All types of nuts are high in monounsaturated fat (good for the heart), potassium, and magnesium. They also contain plenty of healthy antioxidants.
Even though nuts have high calorie intake, the body does not absorb all their fat. Brazil nuts are an excellent source of selenium. Nuts are not just nutrient-rich and filling food choices, but they also promote brain health and lower the risk of heart disease.
10. Protein Shakes
Many people opt for protein smoothies or shakes as a breakfast option because they are quick and easy to make, and you can have them on the go. There are various types of protein powders, however, the most commonplace ones are pea or whey protein.
Protein is essential for promoting healthy skin and hair, building and maintaining muscle mass and other bodily functions. It also lowers hunger and keeps you feeling fuller for longer.
11. Green Tea
A cup of green tea contains around half the caffeine content than a cup of coffee, and is a soothing breakfast drink option. It also contains EGCG that promotes brain health and a lower risk of chronic disease.
12. Fresh Fruit
For a healthy and balanced breakfast, enjoy fresh fruits with foods that are high in protein, for example, Greek yoghurt, eggs, or cottage cheese. It is best to consume a variety of fruit that can offer various minerals, antioxidants, and vitamins for good health.
Fruit keeps blood sugar levels constant and is rich in fiber. Most fruit have a low-calorie content with loads of simple sugars and fiber, just what you need for an energy boost to keep you going.
I hope you have enjoyed my post about the 12 best healthy breakfast foods out there and that you will incorporate some or all of them in your eating plan.
Sending you lots of nutritious vibes, love, and light.