Breakfast is often considered the most important meal of the day. Here are 6 of the healthiest breakfast options to start your day off right
Breakfast is often considered the most important meal of the day. After a night of sleep and fasting, your body needs to be replenished with nutrients and energy it needs to function throughout the day.
Eating a healthy breakfast can help you stave off snack cravings and improve your concentration. In general, people who don’t skip breakfast tend to have better eating habits, which helps with weight management and reduces the risk of diabetes and heart disease in the long term.
But what are the best breakfast foods that can keep your energy levels up? Here are 6 healthy breakfast foods to incorporate into your regular diet.
6 healthy breakfast options
1. Eggs
Because eggs are high in protein but low in calories, they can help you feel full for longer and maintain your blood sugar level. Eggs contain antioxidants called lutein and zeaxanthin, which help prevent eye disorders, such as cataracts and macular degeneration. They are also good for your heart because they increase high-density lipoprotein (HDL) or good cholesterol levels and decrease low-density lipoprotein (LDL) or bad cholesterol levels.
The average healthy adult can eat 1-3 eggs a day.
2. Chia seeds
Chia seeds are a great source of fiber. Fiber absorbs water, increasing the volume of food moving through the digestive tract, thus keeping you feeling and reducing hunger pangs. The high antioxidant content also protects cell damage from unstable molecules called free radicals.
Chia seeds can be combined with berries, whey protein, and almond milk to make a smoothie that is a great supplement to a healthy breakfast. You can also crush and sprinkle chia seeds on sandwiches, toast, or oatmeal.
3. Berries
All kinds of berries, including blueberries, strawberries, raspberries, and blackberries, are excellent sources of disease-fighting antioxidants that are low in calories and high in fiber. They reduce inflammation, prevent blood cholesterol from oxidizing, and keep the cells lining the blood vessels healthy.
Spring berries over your cereal, oatmeal, or yogurt, or blend them into smoothies. Smoothies made from fresh fruits or vegetables, natural yogurt, and milk boost energy stores in the body and can help you stay active throughout the day.
4. Nuts
Nuts are a filling, nutrient-rich food that may help reduce the risk of heart disease and control blood sugar levels. All types of nuts are high in magnesium, potassium, and heart-healthy monounsaturated fat.
Putting a few tablespoons of chopped nuts over Greek yogurt, cottage cheese, or oatmeal can add crunch and flavor and increase your breakfast’s nutritional value.
5. Bananas
Bananas are great at keeping hunger at bay because they contain starch that can’t be digested by the body. Instead, the starch travels through the body unchanged, thus supporting digestive health. Unripe bananas contain more resistant starch than ripe bananas, which have more natural sugars.
Not only are they convenient to add to a breakfast, such as sliced over oatmeal, but they also make a great mid-morning snack.
6. Oatmeal
Oatmeal contains complex carbohydrates and fiber, which help keep your blood sugar in control. Adding nutrient-dense fruits and protein-rich nuts can make oatmeal a hearty, filling, and nutritious breakfast.
