A nutritious breakfast is the fastest way to live a happy and healthy life. It’s all you need to set yourself and your family up for the day.
If you are the type that loves eating breakfast; choosing the best nutrient-dense meal can be worrisome, especially when you have numerous routines or need to transition back to the office.
While it’s good to avoid unhealthy food options such as high sugar, additives, and refined carbs; it’s not always easy to know which food is packed with nutrients and as well tasty and exciting.
Regardless of what your breakfast food might look like, the lists below will help you build a healthy breakfast that is not only nutritious but delicious and tasty. So you might want to grab some coffee because it’s going to be a very long ride.
List of Top Breakfast Foods That You Should Eat
1. Eggs
According to most of the dieticians, “Eggs are one of the healthiest breakfast foods you should eat.” They contain vitamins A, D, and B12; as well as protein which help support your muscle synthesis.
Since protein takes time to digest, they help keep you full all day long. Also, nearly everything in our body needs protein to function properly. Your skin, blood, muscles, and bones need protein to help keep them alive and strong.
So if you’re planning to have breakfast that is packed full of fiber and lean protein, you might want to add some scrambled eggs with sliced tomato or a spinach-broccoli-mushroom omelet to make your breakfast tasty and nutritious.
Also, contrary to popular opinion that eggs increase the cholesterol levels of most people. They act as protective agents against so many heart diseases that threaten one’s life. Scrambled eggs are popularly eaten by Asians due to their nutrient-rich contents.
2. Unsweetened Greek Yogurt
Who doesn’t love taking yogurt in the morning? Well, some even hate the smell of them. But if you’re thinking of a quick breakfast that is stacked with nutrition, then Greek yogurt is all you need to start your day.
Unlike local yogurts found in most stores and shops, greek yogurts are more proteinous and delicious. Also, they are very low in calories compared to other protein foods.
Some of the nutrients you will get when you add Greek yogurt to your breakfast food list include vitamin B12, calcium, phosphorus, potassium, and zinc. Also, if you like your yogurt creamier Icelandic yogurt also known as skyr is a good alternative.
Furthermore, yogurts are also a good source of probiotics that support digestion. To affirm this nutrition experts says,
“Greek yogurt is a great addition to breakfast, as it contains protein and calcium to help maintain muscles and bone health, as well as probiotics, the ‘friendly’ bacteria that promote healthy digestion.”
3. Oatmeal
Oatmeal is another great breakfast food option that you can consume in the morning. It’s made of whole grain which is filled with protein, fiber, vitamins, minerals, iron, calcium, and even magnesium.
According to Christie Gagnon, R.D., L.D. of Hoorah to Health, “They contain soluble fiber, which can help regulate your blood sugar, lower cholesterol, and keep you full longer than other cereals.” They are the best in terms of carbohydrates.
In addition, oatmeal helps in protecting the heart from certain diseases. There are many ways fiber helps in reducing cholesterol. Some of these include helping bacteria in our system to survive.
However, while oats are often processed with gluten, they don’t contain gluten. Gluten is generally believed to increase cross-contamination. So if you have gluten-related disorders, you might want to try oats that are certified gluten-free.
4. Fruits
If you’re not yet ready to get down on a full meal, but still crave a bite to eat for breakfast, then try out fruits. Fruits contain low calories and a good amount of simple sugar and fiber to make you feel strong and energized for the day.
Although depending on the choice of fruit, you will get various types of minerals and vitamins. For instance, fruits such as strawberries, oranges, papaya, kiwi, lychee, and acerola cherries are very high in Vitamin C which helps improve skin health.
Furthermore, it’s good to explore or eat other types of fruits than sticking to only one fruit. You get to absolve the nutrients that are absent in one fruit from the other. Take, for instance, guava is very high in lycopene, while plums are packed with anthocyanins. You’re able to get their benefits by eating them together.
Also, nutrition experts advise that when you eat fruits daily they help decrease your risk of heart-related diseases, cancer, depression, poor mental health, and aging. For a tasty and nutritious balanced breakfast, you can pair your fruits with eggs, cottage cheese, or Greek yogurts.
5. Coffee
Yes, you heard me right. When it comes to beverage drinks, coffee is the most popular of them all. It contains caffeine which helps promote physical and mental alertness in the body. Also, coffee is a notable drink for most athletes to help support their sports performance.
According to a recent study by a medical school, a daily cup of coffee can help reduce the risk of certain chronic diseases such as type 2 diabetes, obesity, Parkinson’s, liver disease, and some certain type of cancer.
So before you start that daily routine of yours or transition to the office, recent studies advise you to take 1 to 3 cups of coffee per day. But pregnant women might need to stay off caffeine to protect their unborn child. This will help protect the unborn child from certain risks and deficiencies.
Finally, you should take black coffee or/with plant-based milk to make it nutritious and tasty. Also, remember to use sugar sparingly or avoid adding it to your coffee to reduce exposing your body to certain illnesses and diseases.
6. Berries
Strawberries, blueberries, blackberries, and raspberries all belong to the berry family. They are all delicious coupled with antioxidants. They contain fiber which promotes strength and vigor. Also, the type of berry you eat will determine your calorie intake; though they often range between 50 and 85 calories.
Berries are known to offer antioxidants popularly calls anthocyanins. These anthocyanins are responsible for their sparkling purple, red, and blue colors. When you add berries to your breakfast food lists, it will help reduce inflammation and lower some certain heart diseases.
Also, anthocyanins are known to help improve brain health and protect against age-related mental problems that may occur during old age. You may also add citrus fruits, melon, and apples to serve as an alternative to berries. They all belong to the citrus family and provide almost the same benefits.
Finally, to get the best food breakfast that is tasty and nutritious, you may add greek yogurt, oatmeal, cottage cheese, or fruits. This will give you all the energy, strength, and fullness you need to start your day great and happy.
7. Sweet Potatoes
A medium-sized sweet potato is enough to provide over 400% of your daily vitamins. I so much love having them included in my breakfast due to their rich fiber and vitamin A.
According to Chrissy Carroll, R.D. of Snacking in Sneakers, “Sweet potatoes are a great way to add healthy carbohydrates to your morning meal,” This is especially important for active people and can be a great way to fuel morning workouts,” she added.
The orange flesh from sweet potatoes is rich in beta-carotene. Beta-carotene is rich in Vitamin A and they are responsible for the immunity of body. Also, when you consume potatoes, it contains 15% of the daily fiber intake we need.
Furthermore, potatoes help in reducing our cholesterol level and boosting our digestive health. Also when you pair potatoes with Greek yogurt you get an extra-balanced diet that is tasty and nutritious. You can also top your usual morning breakfast with scrambled eggs or avocado.
The Bottom Line:
If you enjoy eating breakfast just as much as I do, the above lists will help you in choosing the best breakfast foods that his highly nutritious and tasty. It’s high time you start your day with nutrient-rich meals to boost your strength and energy for the day.
Furthermore, when choosing the best breakfast food option, always watch out for choices that are high in protein, vitamins, healthy fats, minerals, and fiber. They are the best nutritious breakfast food you should aim to eat daily. Also, you shouldn’t forget about the fullness and energy they give.
Finally, these healthy foods are easy to prepare early in the morning. For example, eggs, coffee, yogurts, and oatmeal can be prepared within minutes. You may decide to pair them together or go with each one daily. In addition, always remember the popular saying which says “health is wealth”.