It’s often called “the most important meal of the day.” And metabolism experts and nutritionist agree eating a good breakfast is one of the most important things we can do to start a day off on the right foot.
But what you choose to eat can make all the difference between powering through your day full of energy and on top of your game. Or limping along feeling exhausted all day long and daydreaming about your bed.
But eating “the right” breakfast can be a lot trickier than it sounds. It can be hard to know where to start. Don’t worry we’re here to help.
Start your day off right with the best breakfast foods
Following are five can’t miss breakfast choices that you’ll love and that will leave you feeling satisfied, energized and in a good mood.
1. Eggs:
I bet you’re not surprised to see eggs topping our list. This classic breakfast choice is still a winner. They’re good for you and they taste terrific.
Protein packed eggs will fill you up leaving you feeling satisfied. In fact, you’ll score around 20 grams of protein for every egg you eat. And just as importantly, researchers tell us they will keep you feeling full longer so you end up eating less later on.
In a study published in the journal Nutrition Research when men ate either a bagel or eggs for lunch they reported feeling more satisfied after the eggs. And it wasn’t just a feeling; the men also ate less later on in their days.
Plus eggs are perfect for providing steady energy and rock solid blood sugars for hours. Studies show they help balance out insulin levels. Which means no blood sugar spikes to make you feel jittery or dips to make you feel droopy.
And, of course, eggs provide a bunch of other good for you nutrients too. Such as choline for better brain and liver health. And macular-degeneration fighting zeaxanthin and lutein for healthy eyes.
No matter whether you choose to boil them, scramble them or make them over easy eggs are a great way to start your day. Two of our favorites ways to eat them around our house are baked in an avocado (click here for an easy recipe) or in half a bell pepper.
2. Steel cut oatmeal:
More of a cereal person? Skip the sugary processed stuff and reach for a can of steel cut oatmeal instead.
For a cereal, steel cut oats are surprisingly high in protein. A one cup serving of the cooked oatmeal will provide you with around 12 grams of filling protein.
But protein isn’t the only reason oatmeal is so satisfying. Those oat grains also contain beta glucans, a soluble fiber. Soluble fibers attract water and swell up in your digestive system making you feel full. And they slow digestion down making that satisfied feeling last longer.
As a bonus beta glucans also promotes healthy cholesterol by attracting cholesterol particles and shuttling them out of your body. And the antioxidants in the oatmeal are heart healthy too.
3. Greek yogurt:
Creamy, tart and delicious Greek yogurt will satisfy your taste buds. And because it’s rich in protein, it will satisfy your belly too.
If you think you’re starting to sense a pattern here, you’re right. Starting the day off with protein is an excellent way to set yourself up for a successful day. And Greek yogurt has it in spades.
The whey is strained from Greek yogurt leaving behind a protein packed food that has an excellent protein to carb ratio. And since it’s also typically lower in sugar than other yogurts Greek yogurt can help you avoid energy draining blood sugar spikes.
Make sure to look for a brand with live and active cultures to get the probiotic benefits too. We suggest choosing a plain variety and tossing in some fresh fruit to add extra nutrients and flavor.
Stir in some chia seeds while you are at it and you’ll send your breakfast’s fiber content through the roof. One ounce of chia contains a stunning 11 grams of filling soluble fiber.
4. Nuts and berries:
Nuts and berries make a great standalone breakfast, especially if you’re on the go. Or add them to your steel cut oatmeal or Greek yogurt for a hearty combo that will keep you fueled up and satisfied straight through to lunch.
Berries are brimming with disease fighting, anti-aging antioxidants. And despite their sweet flavor, they’re generally lower in sugar than most other fruits.
But where berries really shine is in the fiber department. They contain plenty of belly satisfying soluble fiber. In some cases up to eight grams per cup.
While nuts bring the…yes, you guessed it… protein to the table. A cup of mixed nuts delivers around 27 grams of satisfying protein to power you through your day. Which is why studies show eating nuts helps keep folks from gaining weight.
But the nut benefits don’t end there. They’re also a great source of fiber and healthy fats. And experts say they can help support heart health, ease chronic inflammation and reduce insulin resistance.
5. Coffee:
A list of the best breakfast foods wouldn’t be complete without my favorite breakfast item of all, coffee. And the pile of potential health benefits from drinking a few cups daily continues to grow.
And you know, as well as I do, that it’s the caffeine that makes coffee so special. Caffeine boosts your mood and makes you feel more alert. Making it a great way to jumpstart your day.
Experts say coffee naturally bumps up fat burning. And the antioxidants in this delicious breakfast beverage can help reduce your diabetes and liver disease risk while reducing inflammation.
All that and it’s delicious too! I think I’ll have another cup.
Set the tone for the rest of YOUR day by fueling up with the best breakfast foods.
She is an advocate of self-education and is passionate about the power of group knowledge sharing, like the kind found right here on HealthierTalk.com. Alice loves to share her views on holistic and natural healing as well as her, sometimes contentious, thoughts on the profit-driven inner workings of traditional medicine.
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