The next time you rush out the door in the morning without something to eat, consider this: Skipping breakfast can set you up for overeating later in the day. A healthy breakfast, on the other hand, can give you energy, satisfy your appetite, and set the stage for smart decisions all day long.
“You want to aim for a breakfast that combines good carbs and fibre with some protein,” says Erica Giovinazzo, MS, RD, a nutritionist at Clay Health Club and Spa, in New York City. Luckily, your options are plenty.
Here’s a look at some of the best breakfast foods, you could try out for yourself
Oatmeal is a whole grain, and eating whole grains can lower your risk for several diseases, including high blood pressure and Type 2 diabetes.
Bananas, especially when they’re still a touch green, are one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer.
Eggs made quite a comeback in recent years. Once shunned for being high in dietary cholesterol (one yolk contains about 60% of your daily allotment), eggs are embraced as a healthy source of protein and nutrients like Vitamin D.
Watermelon is an excellent way to hydrate in the morning. What’s less well known is this juicy fruit is among the best sources of lycopene—a nutrient found in red fruits and vegetables that’s important for vision, heart health, and cancer prevention.
Flaxseed, which has a nutty flavour, also is rich in fibre and lignan, an antioxidant that’s been shown to protect against breast cancer. They contains omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant Omega-3s.
Berries are super foods because they’re so high in antioxidants without being high in calories. One cup of strawberries, for instance, contains your full recommended daily intake of vitamin C, along with high quantities of folic acid and fibre. Strawberries are good for your heart, too.
Coffee drinking has been linked to a lower risk of several diseases (such as diabetes and prostate cancer), and it may even help you live longer. Several observational studies show that coffee drinkers have a much lower risk of getting Type II diabetes.
Not a coffee person? Tea has a pretty impressive résumé of health benefits, too. Because it has less caffeine, it hydrates you more effectively than coffee, and it’s also a rich source of the immunity-boosting antioxidants known as catechins.
Note: All tea (black, green, or white) provides antioxidants, but green tea may be healthiest of all.
This fuzzy little fruit has about 65 milligrams of vitamin C per serving—nearly as much as an orange. It’s also rich in potassium and copper and contains more fibre per ounce than a banana, which makes it a good aid to digestion.
It is widely considered as one of the healthiest beverages because of its wide range of health benefits, which include its ability to boost immune system function, reduce signs of aging, protect against cancer, boost cellular repair and metabolism, detoxify the body, improve circulation, improves blood pressure, reduces inflammation, and lowers cholesterol levels.
Carbohydrates are a breakfast mainstay, but the type you choose can make a big difference. The simple rule to remember is that whole wheat and other whole grains—whether they’re found in bread, toast, or English muffins—contain more fibre and nutrients than their white, refined counterparts. Whole-wheat bread and brown bread are not the same.
Note: It would be advisable not to slathering your toast with butter or jam, as it just adds empty fat and calories. Instead try to get some protein by adding an egg or some almond butter.
Cottage Cheese (Paneer)
Cottage cheese is a fantastic breakfast food. It’s high in protein, which increases metabolism, produces feelings of fullness and decreases the “hunger hormone” ghrelin. In fact, cottage cheese has been shown to be as filling and satisfying as eggs.
Whether or not you eat breakfast is a personal choice. If you do eat in the morning, make sure to start your day off right by energising your body with these healthy and nutrient-dense foods.