But a nutritious, well-balanced breakfast can give you energy, prevent you from eating too much during the rest of the day and may even benefit your overall health.
So what should we eat for breakfast? The answer is basic healthy eating advice: fruits and vegetables, whole (unprocessed) grains, and healthy proteins and fats.
To make things even easier, here are some of the best foods you can eat in the morning!
Oatmeal + Fruit + Nut Butter
The best breakfasts have carbohydrates, protein, healthy fats, and fiber. In this combo, the oatmeal gives you complex carbs and fiber, keeps your blood sugar under control, and helps maintain an ideal balance of bacteria in your gut. The nut butter adds protein and healthy fats. The fruit tops it off with fiber and vitamins, plus it gives your breakfast a sweet taste. Avoid pre-packed oatmeal mixes that have added sugar and use old-fashioned oats instead.
Unsweetened plain Greek yogurt provides probiotic benefits. It’s also a great choice if you’re aiming for lower-sugar breakfasts but still like a sweet flavor in the morning — just add fruit! The Greek yogurt has calcium, B vitamins, belly-friendly bacteria, and double the protein of regular yogurt for roughly the same calories. Stick to the plain version, since flavored ones have added sugars.
A simple smoothie is a healthy smoothie. Stick to fruit, plain yogurt or nut butter, and maybe a little wheat germ for extra vitamins, minerals, and protein. That way you’ll avoid the saturated fat and added sugars that you’ll get if you use fruit juice, flavored yogurts, or whipped cream.
These fruits have a unique mix of heart-healthy fats, water, and dietary fiber. That combo enhances feelings of fullness, making you less likely to overeat throughout the rest of the day. A winning breakfast combo? Avocado toast, which packs B vitamins and minerals from both avocado and whole grains. (Bonus points if you put an egg on it for extra protein!).
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