Start your day off right with the best breakfast foods for your health. Choosing the best foods for your body will not only increase your energy levels but will prevent you from making poor food decisions throughout the day. Fuel your body with nutrient-dense foods in the morning, whether you whip up a meal at home or grab a quick bite at a local restaurant. Before you reach for a sugary donut, consider adding these power-packed foods to your morning routine.
An alternative to cereal, oats are rich in antioxidants, omega-3 fatty acids, folate, potassium and fiber. Oats contain beta-glucan, a type of fiber that has been shown to reduce cholesterol when eaten regularly. If you have a choice, go for steel-cut oats, as they contain more fiber than rolled oats or instant varieties. Oatmeal is a blank canvas, ready to be splashed with milk, berries or nuts for added nutrients- and flavor! Missing your cereal? Choose a cereal that contains at least 5 grams of fiber and less than 5 grams of sugar. Whole grain or bran cereals are your best bet as they will keep you feeling full for longer.
Get up and get crackin’! Eating eggs in the morning will leave you feeling more satisfied throughout the workday. Eggs not only provide a healthy source of vitamin D but help maintain steady blood sugar and insulin levels. Your body can absorb and use the protein from eggs more easily than it can from any other food. Eggs don’t have to be plain! Choose an omelet with veggies at your favorite breakfast spot or a scramble like the Lo Carb egg scramble at Pegah’s. No matter how they’re prepared, eggs are good for brain, eye, heart and liver health (yes, even the yolks!). Are you pressed for time in the morning? Hard-boiled eggs are a convenient go-to that can be premade for your morning routine.
Greek yogurt contains twice as much protein as regular yogurt, is a great source of calcium and is linked to weight loss. Certain greek yogurts are good for gut health, as they are packed with probiotics. Not a fan of the taste? Top it with berries and add nuts to make it more palatable.
Don’t be fooled by this small berry as it has a big effect on your health. A large amount of antioxidants are packed into these tiny berries. Eating blueberries regularly can help with memory, blood pressure, motor skills and metabolism.
Like blueberries, this red fruit is full of antioxidants. They are beneficial for your heart and are a plentiful source of vitamin C, folic acid and fiber.
This fruit is high in antioxidants and cancer-fighting properties. Raspberries are also full of vitamin C, vitamin K and fiber. All of the berries, including blackberries, are lower in sugar than most fruits and packed with health benefits. Not in season? Head to the frozen section! Ordering a fruit cup is a great restaurant option but if you’re craving something sweeter for a special Sunday brunch, try Pegah’s Florida French Toast– it’s piled high with fruit!
A grapefruit is full of antioxidants, which can help boost your immune system. It is linked to weight loss and has a positive effect on blood sugar and insulin levels. Grapefruit can interfere with certain medications so it’s best to check with your doctor before regularly integrating it into your diet.
This yellow fruit is a source of resistant starch, which helps you stay full for longer. Bananas contain potassium which prevents muscle cramping and helps lower blood pressure. Not a fan of the taste? Pair it with almond butter, which contains protein and monounsaturated fat (the good kind of fat).
Watermelon and cantaloupe will keep you hydrated. Watermelon contains lycopene, a nutrient that’s beneficial for vision, heart health and cancer prevention. Vitamin A and C are extremely prevalent in cantaloupe and watermelon.
This fuzzy fruit is rich in potassium and provides almost as much vitamin C as an orange. Kiwi also contains fiber which aids with digestion.
Go ahead and splurge for the big glass of juice at breakfast. Cranberry and orange juice have quite the health résumés. The levels of vitamin C in orange juice have been linked to a lower risk of osteoporosis, certain cancers and depression. Cranberry juice helps limit bacterial growth and is good for the heart. Avoid juices with added sugars and go for the freshly-squeezed options at restaurants.
Coffee and tea
Drinking a cup of your favorite brew has been said to reduce inflammation and lower your risk of diseases such as prostate cancer, liver disease and diabetes. Keep it simple and skip the extra cream and sugar, as these additions may cancel out the health benefits. Need a boost in the morning? The caffeine not only boosts energy levels but has been proven to improve mood and mental performance and increase fat burning. If your not a coffee person, don’t fret. All varieties of tea are packed with antioxidants. Green tea is a ‘super drink’ that protects the brain, nervous system and heart from damage.
We’ve all heard the saying, “Breakfast is the most important meal of the day,” for a reason. Before skipping your morning meal, consider starting your day with one of these healthy options.