The 8 Best Foods to Eat in the Morning(Breakfast)

 

Breakfast is a great way to start your day.

While some people prefer to skip breakfast, others need a source of energy to get going.

If you enjoy breakfast, choosing nutritious foods may provide long-lasting energy and keep you full for hours. These foods are typically high in fiber, protein, healthy fats, and micronutrients.

While it’s best to avoid unhealthy options that are high in sugar, refined carbs, and additives, it’s not always easy to know what to choose. As such, the list below will help you build a healthy breakfast.

Here are 8 of the best foods and drinks to enjoy in the morning.

1. 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

2. 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 ofprotein and only 149 calories (9Trusted Source).

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

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

3. Coffee

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 (14Trusted Source, 15Trusted Source).

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.

4. 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 (22Trusted Source).

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

5. 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

6. Berries

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 gram).

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

7. Cottage cheese

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 (41Trusted Source).

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.

8. Nuts

Nuts of different kinds are high in magnesium, potassium, and heart-sound monounsaturated fat. They’re additionally an incredible wellspring of cancer prevention agents

Brazil nuts are probably the best wellspring of selenium. Only 2 Brazil nuts give over 100 percent of the Daily Value

Albeit nuts are high in calories, studies recommend you don’t ingest the entirety of their fat.

For instance, a few investigations show that your body just ingests around 129 calories from a 1-ounce (28-gram) serving of entire almonds, however you ingest additional fat from handled variants, for example, almond spread

Another review noticed that your body just assimilates 80% of the calories from almonds and pecans

Moreover, nuts’ high protein, fat, and fiber substance advance totality, which might help weight the board

Nut admission is likewise connected to better heart and cerebrum wellbeing. Truth be told, one review related eating peanuts and tree nuts at least 2 times each week and pecans at least 1 times each week with a 13–19% diminished hazard of coronary illness

Beating Greek yogurt, curds, or oats with a spoonful or two of slashed nuts is an extraordinary method for expanding your morning meal’s dietary benefit