The saying, “Eat breakfast like a king,” holds true even though many of us seem to function well even after skipping breakfast on a regular basis. But many nutritionists and fitness experts believe in the importance of breakfast and so do we. Regardless of how hectic your mornings are, make sure you feed yourself something nutritious to avoid snacking and binge eating during the rest of the day. Here’s a list of the best foods to get you started in the morning and those that you should avoid.
1. Cottage Cheese
- One cup can provide up to 25 grams of protein
- May promote the feeling of satiation and also reduce the levels of ghrelin, the hormone related to hunger
- Full-fat cottage cheese provides conjugated linoleic acid that can help with weight loss
2. Seasonal Fruits
- Citrus fruits like oranges and grapefruits may provide vitamin C (one large orange might contain more than the daily recommended value)
- Good source of fiber
- Low in calories but high in vitamins and potassium
- You can pair them with high-protein foods for a good breakfast
3. Drink Your Breakfast
- Make high-protein smoothies or shakes with your favorite ingredients
- Pick from dairy or egg-based proteins or vegan protein powders
- High-protein breakfast (especially whey) might suppress appetite and reduce the chance of binging during the rest of the day
- Could help regulate blood sugar levels and support muscle health
- Add nuts, vegetables or fruits of your choice for some variety and flavor
4. Sprinkle Some Flax Seeds
- Flax seeds provide protein and fiber and may keep you feeling fuller longer
- It can improve insulin sensitivity and help regulate blood sugar levels
- Experts recommend adding flax seed powder for better absorption
5. Go Nuts
- A handful of nuts might support heart health, reduce inflammation and decrease insulin resistance
- They are a good source of potassium, magnesium and selenium
- Rich in healthy fats and may curb weight gain when consumed in moderation
6. Sip on Green Tea
- Green tea provides antioxidants to help cellular health
- Has enough caffeine to help improve mood and increase metabolism
- It may help regulate blood sugar levels
7. Add Colorful Berries
- Berries contain less sugar and calories and higher fiber content than other fruits
- A good source of antioxidants and may support heart health
8. Show Chia Seeds Some Love
- These little seeds pack a lot of fiber (28 grams in one ounce)
- Chia seeds have viscous fiber that can absorb water and increase the volume of the food consumed to keep you fuller longer
- Good source of antioxidants and protein that reduce the risk of heart disease
9. Get Creative with Oatmeal
- Good source of fiber (oat beta-glucan) to support healthy cholesterol levels
- The antioxidants in it could support heart health
10. Don’t Forget Your Coffee
- Coffee is a good source of caffeine to help improve mood and cognitive performance
- May help improve metabolism
- The antioxidant content might lower inflammation and reduce the risk of diabetes and support the liver
11. Probiotics from Greek Yogurt
- Greek yogurt has higher protein content than regular yogurt
- Considered a thermogenic food that can improve metabolism
- May provide ample conjugated linoleic acid to support fat loss and reduce the risk of breast cancer
- Some types might be good sources of probiotics
12. No, We Haven’t Left Out the Eggs
- Eggs are a rich source of protein and can induce fullness
- Could help regulate sugar levels and reduce the intake of calories in the next meal
- Good source of lutein and zeaxanthin, antioxidants that support eye health
- Provide choline for brain health
- Whole eggs might reduce the risk of heart disease
13. Avocados for Breakfast
- Avocados are a good source of protein, vitamin E, potassium, fiber and omega-3 fatty acids
- Replacing saturated fats like butter, cheese, etc., with avocados may help regulate cholesterol levels
14. What Not to Eat in the Morning
- Waffles with syrup
- Toast with margarine
- Fruit juices
- Granola bars
- Breakfast cereals
- Pastries
- Sweetened yogurt
The content of this Website is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.
References
The 12 Healthiest Foods to Eat for Breakfast. (n.d.). Retrieved from https://www.healthline.com/nutrition/12-best-foods-to-eat-in-morning#section1
The Top 10 Healthiest Foods for Breakfast Ever. (2017, March 31). Retrieved from https://www.fitnessmagazine.com/recipes/breakfast/healthiest-foods-breakfast/
The 10 Worst Foods to Eat in the Morning. (n.d.). Retrieved from https://www.healthline.com/nutrition/10-worst-foods-in-the-morning
