12 Best Healthy Food For Breakfast

 

Healthy Breakfast

 

The 12 Best Foods to Eat in the Morning

• Whole wheat toast
• Egg
• Oatmeal
• Greek yogurt
• Coffee
• Cottage Cheese
• Nuts
• Protein Shake
• Fruits
• Green Tea
• Chia Seeds
• Flaxseed

 

Whole wheat toast

Good bread makes your body happy

The benefits of eating 100% whole-wheat or whole-grain far surpass just the taste. Eating whole-grain foods within an overall healthy diet helps to lower your risk for many diseases, including: Stroke. Diabetes.

If you prefer a simple breakfast in the morning, give whole wheat toast a try.

Whole grain toast is high in fiber and complex carbs, which digest slowly and don’t rapidly raise blood sugar level.

You can spread any number of nutritious toppings on whole wheat toast, including:

• Fried eggs and tomatoes
• Avocado and chili flakes
• Peanut butter and banana
• Cottage cheese and strawberries
• Sliced figs and honey
• Tuna
• Sliced turkey or chicken
• Baked beans
• Egg salad

For extra fiber and protein, try sprouted grain bread, 2 slices of which provide around 8 grams of fiber and 10 grams of protein.

What is the healthiest toast?

Here are the 7 healthiest breads you can choose.

1.     Sprouted whole grain.

2.     Sourdough.

3.     100% whole wheat.

4.     Oat bread.

5.     Flax bread.

6.     100% sprouted rye bread.

7.     Healthy gluten-free bread.

Most other bread is made with grains that have been finely milled. The resulting flour is whiter and lighter — in more ways than one.

“Refined flour lacks all of those wonderful nutrients and high-starch foods like white bread can quickly raise your blood sugar levels, putting you at risk for diseases like diabetes,” she says. “That’s why you should consider nothing but the best: 100% whole wheat or whole-grain bread.”

 Eggs

Eggs make a simple, nutritious breakfast choice.

They’re an excellent source of protein, which helps support muscle synthesis. Since protein takes a while to digest, it also helps keep you feeling full.

In one study, people given eggs and toast for breakfast reported significantly less hunger than those given bran cereal, suggesting that the egg group’s higher protein intake — 25 grams versus 11 grams — promoted greater fullness.

Furthermore, the egg group ate fewer calories at lunch, suggesting that this dish may support weight management.

Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders like cataracts and macular degeneration.

Eggs are also one of the best sources of choline, a vital nutrient for brain and liver health.

Contrary to popular belief, eggs don’t raise cholesterol levels in most people despite their high cholesterol content. In fact, one review of 23 studies found that eggs have a mild protective effect against heart diseases.

That said, try to limit your intake of highly processed breakfast items that are commonly paired with eggs, such as breakfast sausages and bacon. Instead, eat your eggs with other nutritious foods, such as whole grain toast, whole fruit, or sautéed vegetables.

 

Eggs are high in protein and several important nutrients. They may promote fullness and help lower your calorie intake later in the day.

Benefits of eating eggs

Below, we've provided some of the proven key health benefits of eating eggs:

• Eggs Are Nutrient Rich.
• Eggs Provide Excellent Quality Protein.
• Eggs Improve Levels of “Good” Cholesterol.
• Eggs Provide a Great Source Of Vitamin D.
• Eggs Are Filling and Help With Weight Management.
• Eggs Are Among the Best Dietary Sources of Choline.

 

Oatmeal

Oatmeal is a classic breakfast option — and it’s nutritious to boot.

It’s made from rolled or steel cut oats, which contain a unique fiber called beta glucan.

This soluble fiber not only helps reduce cholesterol levels but also promotes feelings of fullness by delaying stomach emptying and triggering the release of peptide YY, a fullness hormone that may prevent overeating.

Plus, oats are a good source of iron, B vitamins, manganese, magnesium, zinc, and selenium.

They also contain around 10 grams of protein per cup (81 grams). To boost the protein content, make oatmeal with milk instead of water, mix in some protein powder, or serve it with a side of eggs.

Keep in mind that oats don’t contain gluten but are often processed alongside gluten-containing grains, which increases the risk of cross contamination.

Therefore, people with gluten-related disorders should choose oats that have been certified gluten-free.

Oatmeal is rich in beta glucan, a type of fiber that may lower cholesterol levels and increase feelings of fullness. It also contains many vitamins and minerals.

Oatmeal benefits:

• Lowers blood sugar levels.
• Provides antioxidants.
• Promotes healthy bacteria in your gut.
• Helps you to feel full to manage your weight.
• Eases constipation.
• Relieves skin itching and irritation.
• Lowers your chance of colon cancer.

 

 Greek yogurt

Greek yogurt is a great option if you’re looking for a quick breakfast.

It’s made by straining whey and other liquid from milk curds, which produces a creamy product that’s more concentrated in protein than regular yogurt.

In addition, it’s lower in calories than other protein sources. A 1-cup (245-gram) serving boasts 25 grams of protein and only 149 calories.

Plus, Greek yogurt is full of beneficial nutrients like calcium, vitamin B12, zinc, potassium, and phosphorus.

Certain types are good sources of probiotics like Bifidobacterial, which support your digestion. To make sure that your yogurt contains probiotics, look for the phrase “contains live and active cultures” on the label.

If you prefer an even creamier, higher protein product, Icelandic yogurt — known as skyr — is another great option.

Try topping Greek yogurt with berries or chopped fruit to add more fiber, vitamins, and minerals.

Greek yogurt health benefits

• Good source of protein and other nutrients.
• May benefit bone health.
• May support gut health.
• May support muscle recovery and healthy body composition.
• May help keep you full and support a healthy body weight.
• Versatile and delicious.

 Greek yogurt is not only high in protein and low in calories, but certain types are also high in probiotics, which support gut health.

 Coffee

It contains caffeine, a natural stimulant that gives your day an energetic start. Coffee as part of your breakfast works well with your morning meal to boost your energy for a long day. Coffee not only makes you alert and energetic but helps improve your attention span, so you perform better on a long task.

Aside from water, coffee is the world’s most popular beverage. Approximately 85% of Americans drink coffee on a regular basis.

It’s high in caffeine, a molecule that promotes alertness, improves mood, and increases physical and mental performance. Notably, many athletes drink coffee as a natural pre-workout beverage to support sports performance.

It also contains other beneficial compounds, such as chlorogenic acid, caffeic acid, and diterpenes, which have antioxidant and anti-inflammatory properties.

In fact, regular coffee intake is associated with many health benefits, such as a lower risk of heart disease, type 2 diabetes, obesity, liver disease, Parkinson’s, certain types of cancer, and even death from all causes.

Most studies suggest that 1–3 cups (240–710 mL) per day — containing about 300–400 mg of caffeine — provide these benefits. Although this amount is safe for adults, you should limit yourself to 300 mg or less of caffeine per day if you’re pregnant.

Finally, it’s best to drink your coffee black or with dairy or plant-based milk. Try to use sugar sparingly or avoid it altogether, as too much sugar is linked to health risks.

The caffeine in coffee promotes alertness and enhances physical and mental performance. Drinking coffee regularly is associated with a lower risk of illnesses.

 

Cottage cheese

It's high in many nutrients, including protein, B vitamins, and minerals like calcium, selenium, and phosphorus. If you're looking to lose weight or build muscle, cottage cheese is among the most beneficial foods you can eat.

Cottage cheese is a fantastic high protein breakfast item, packing an impressive 24 grams of protein per cup (220 grams).

A high protein breakfast is linked to greater fullness and reduced hunger. In fact, one study found cottage cheese to be as filling and satisfying as eggs.

Cottage cheese is also low in calories, providing only 180 calories per cup (220 grams). Therefore, it may support weight loss without leaving you feeling hungry.

In fact, one review associated a diet high in dairy products, especially high protein foods, with greater weight loss.

You can eat cottage cheese with many other nutritious foods, such as berries, peaches, tomatoes, cucumbers, chia seeds, flaxseeds, or granola.

Cottage cheese is high in protein, which may help keep you full and reduce hunger. Common breakfast toppings include fresh fruit, veggies, seeds, and granola.

cottage cheese can be part of a healthy diet every day. If you're sensitive to dairy, look for a lactose-free option like Green Valley Creamery. The versatility of cottage cheese recipes makes it easy to incorporate this protein-packed treat into any meal.

Cottage cheese could help get rid of visceral fat because it's a great source of protein. Experts recommend eating more protein as a great long-term strategy for reducing the belly fat.

 Nuts

Nuts are High in 'good fats' – monounsaturated fats (most nut types) and polyunsaturated fats (mainly walnuts). Low in saturated fats. Good sources of dietary protein – a good alternative to animal protein. Some nuts are also high in amino acid arginine, which keeps blood vessels healthy.

Nuts of all types are high in magnesium, potassium, and heart-healthy monounsaturated fat. They’re also a great source of antioxidants.

Brazil nuts are one of the best sources of selenium. Just 2 Brazil nuts provide more than 100% of the Daily Value (DV).

Although nuts are high in calories, studies suggest you don’t absorb all of their fat.

For example, some studies show that your body only absorbs about 129 calories from a 1-ounce (28-gram) serving of whole almonds, though you absorb more fat from processed versions, such as almond butter.

Another study notes that your body only absorbs 80% of the calories from almonds and walnuts.

Furthermore, nuts’ high protein, fat, and fiber contents promote fullness, which may aid weight management.

Nut intake is also linked to better heart and brain health. In fact, one study associated eating peanuts and tree nuts 2 or more times per week and walnuts 1 or more times per week with a 13–19% reduced risk of heart disease.

Topping Greek yogurt, cottage cheese, or oatmeal with a spoonful or two of chopped nuts is a great way to increase your breakfast’s nutritional value.

Nuts are a filling, nutrient-dense food that may help reduce heart disease risk and promote brain health.

Although incredibly convenient for snacking, nuts don't have to be limited to such. It's good to have nuts for breakfast because it's often quick and always filling. Nuts are full of necessary healthy fats, fiber, and additional nutrients to get you going first thing in the morning.

Protein shakes

Drinking a protein shake for breakfast can be a quick and convenient way to squeeze more nutrients into your diet and increase your protein intake. Protein shakes can also be an effective tool to support weight loss and enhance muscle growth.

If you’re short on time or want to take your breakfast on the go, protein shakes or smoothies are a great option.

Many types of protein powder exist, but whey and pea protein are the most common.

Protein is important for many bodily functions, such as enzymatic reactions, maintaining and building muscle mass, and supporting healthy skin and hair. Plus, protein promotes fullness and reduces hunger.

Additionally, a protein shake makes a great post-workout meal. Eating a large meal after a workout may be hard on your stomach, but drinking a protein shake may be easier on your stomach while still providing ample protein and nutrients for post-workout recovery.

For a well-rounded breakfast, add a scoop of protein powder to a smoothie made with banana, frozen fruit, and milk or water.

It’s easy to whip up a protein shake or smoothie in a few minutes and take it on the go. Plus, this simple breakfast makes a great post-workout option.

If you're using regular protein powder and you're on a meal replacement diet plan, it's best to use protein shakes as a supplement to your diet – rather than a standalone meal. The main purpose of a protein shake is to add more protein to your diet and while it can be filling, you may want to have a small meal alongside your shake to get more fibre, vitamins and minerals.

That being said, a protein shake in the morning is still a good way to get a boost of nutrients first thing.

Fruits

If you don’t want a full meal but still crave a bite to eat in the morning, try fruit.

All fruits are relatively low in calories and contain good amounts of fiber and simple sugars. The fiber in fruit helps slow your body’s absorption of its sugars, giving you a steady source of energy.

Depending on the type of fruit, you’ll also get various vitamins and minerals.

For example, many fruits — including oranges, guava, kiwi, strawberries, papaya, acerola cherries, and lychee — are high in vitamin C, which acts as an antioxidant and plays a key role in skin health.

Other fruits like bananas, oranges, cantaloupe, papaya, and mango are high in potassium.

Furthermore, fruits provide an array of polyphenol compounds and antioxidants depending on their color. For instance, guava is high in lycopene while purple plums pack anthocyanins. This is why it’s important to eat fruits of various colors.

Research indicates that eating whole fruit may offer numerous benefits, such as a decreased risk of heart disease and cancer, lower rates of depression and poor mental health, healthy aging, and better gut health.

Since fruit juice lacks fiber and is less likely to keep you full, it’s best to stick with whole fruit most often.

For a balanced breakfast, pair fruit with high protein foods, such as eggs, Greek yogurt, or cottage cheese.

Eating a variety of fruits provides you with different vitamins, minerals, and antioxidants. What’s more, most fruits contain high amounts of fiber that may promote fullness and keep your blood sugar levels stable.

Berries — including blueberries, raspberries, strawberries, and blackberries — are delicious and packed with antioxidants.

Most are high in fiber, which promotes fullness. In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup (123–144 grams).

Plus, 1 cup (123–144 grams) of berries contains only 50–85 calories depending on the type.

Berries also offer antioxidants called anthocyanins, which provide their characteristic blue, purple, and red colors. A diet high in anthocyanins is linked to reduced inflammation and a lower risk of illnesses like heart disease and certain types of cancer.

Additionally, anthocyanins are associated with better brain health and may protect against age-related mental decline.

You can purchase berries year-round either fresh or frozen. Add them to Greek yogurt, cottage cheese, oatmeal, or a fruit smoothie for a tasty breakfast.

Berries are high in fiber and low in calories. They’re also rich in antioxidants that may decrease your risk of disease.

Green tea

Green tea is a soothing drink to get you going in the morning.

Green tea contains caffeine and L-theanine, both of which can enhance alertness and attention, which is especially beneficial in the morning. Also, drinking this tea before exercise may increase fat burning and reduce muscle damage

It contains caffeine, which improves alertness and mood. One cup (240 mL) provides only 35–70 mg of caffeine, which is about half the amount in the same serving of coffee.

It’s also high in L-theanine, a compound that promotes a calming effect and may reduce the “jitters” linked to caffeine intake. It may also improve mood and reduce anxiety.

Finally, green tea provides epigallocatechin gallate (EGCG), an antioxidant that protects against chronic ailments like heart disease, type 2 diabetes, and mental decline. It may also have a mild effect on metabolism, though more research is needed.

Green tea contains caffeine, as well as an antioxidant called EGCG, which is tied to a reduced risk of chronic disease and better brain health.

Regularly drinking green tea can help you lose weight and reduce your risk of several diseases, including diabetes, heart disease and cancer. Drinking three to five cups of green tea per day seems to be optimal to reap the most health benefits.

If we drink green tea the meal it absorbs all the nutrients of food. This means, whatever you eat is not absorbed properly as the caffeine and tannins act as an obstruction. This can also dilute the gastric juices resulting in improper digestion. So the best time is before 30-40 minutes of meal.

 Chia seeds

Chia seeds are extremely nutritious and a great source of fiber.

In fact, just 1 ounce (28 grams) provides an impressive 10 grams of fiber per serving.

What’s more, a portion of this fiber is soluble, meaning that it absorbs water and increases the volume of food moving through your digestive tract. In turn, this process helps you feel full.

One small study gave participants either plain yogurt or yogurt with 7 or 14 grams of chia seeds. Both chia seed groups observed significantly more fullness, less hunger, and reduced overall food intake than the plain yogurt group.

Another study found that eating chia seeds led to significantly reduced hunger compared with flaxseeds. Although both seeds are highly nutritious, the gelling properties of chia seeds may be responsible.

These seeds’ high soluble fiber may likewise help stabilize blood sugar levels and support heart health.

Though chia seeds aren’t high in protein, you can eat them with high protein foods, such as Greek yogurt, cottage cheese, or a protein shake.

This chia pudding recipe packs 25 grams of protein, for example.

High protein chia pudding recipe

Ingredients

• 1 ounce (28 grams) of dry chia seeds
• 1 scoop (25 grams) of whey protein powder
• 1 cup (240 mL) of coconut milk or almond milk
• 1/2 cup (74 grams) of berries
• stevia or another sweetener to taste, if desired

Directions

• Combine all ingredients in a bowl and mix well.
• Cover the bowl and refrigerate for at least 1 hour.

 Chia seeds are high in fiber, which may help promote fullness and reduce hunger levels.

Flaxseed

Flaxseed is commonly used to improve digestive health or relieve constipation. Flaxseed may also help lower total blood cholesterol and low-density lipoprotein (LDL, or "bad") cholesterol levels, which may help reduce the risk of heart disease.

Flaxseed is one of the world’s oldest crops. One serving provides a good amount of protein, fiber, and omega 3 fatty acids. Research shows it may help lower the risk of some cancers, help maintain a healthy weight, and reduce cholesterol and blood pressure.

Tips for including flaxseed in your diet:

·         Add a tablespoon of ground flaxseed to your hot or cold breakfast cereal.

·         Add a teaspoon of ground flaxseed to mayonnaise or mustard when making a sandwich.

·         Mix a tablespoon of ground flaxseed into an 8-ounce container of yogurt.

·         Bake ground flaxseed into cookies, muffins, breads and other baked goods.

Like other sources of fiber, flaxseed should be taken with plenty of water or other fluids. Flaxseed shouldn't be taken at the same time as oral medications. As always, talk with your doctor before trying any dietary supplements.