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 12 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 that given bran cereal, suggesting that the egg group’s higher protein intake — 25 grams versus 11 grams — promoted greater fullness (3Trusted Source).
Furthermore, the egg group ate fewer calories at lunch, suggesting that this dish may support weight management (3Trusted Source).
Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders like cataracts and macular degeneration (4Trusted Source, 5Trusted Source).
Eggs are also one of the best sources of choline, a vital nutrient for brain and liver health (6Trusted Source).
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 disease (7Trusted Source).
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.
SUMMARY
Eggs are high in protein and several important nutrients. They may promote fullness and help lower your calorie intake later in the day.
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 (8Trusted Source).
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 (9Trusted Source).
Plus, Greek yogurt is full of beneficial nutrients like calcium, vitamin B12, zinc, potassium, and phosphorus (9Trusted Source).
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 (10Trusted Source, 11Trusted Source).
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.
SUMMARY
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
Aside from water, coffee is the world’s most popular beverage. Approximately 85% of Americans drink coffee on a regular basis (12Trusted Source).
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 (12Trusted Source, 13Trusted Source).
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 (15Trusted Source, 16Trusted Source, 17Trusted Source).
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 (12Trusted Source).
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.
SUMMARY
The caffeine in coffee promotes alertness and enhances physical and mental performance. Drinking coffee regularly is associated with a lower risk of illnesses.
Source: Healthline.com