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The adage of breakfast being the most important meal of the day really is true. Studies show that when you eat a healthy breakfast you’ll have more energy throughout the day, have more balanced health and be less likely to overeat later in the day. Here are six breakfast foods to start your day right.
1. Smoothies
Smoothies are easy on-the-go meals if you’re a morning multitasker, don’t like to eat heavy foods too early or are eating breakfast after a workout. Besides being something you can just drink, smoothies are also quite versatile. You can blend almost any ingredient you want into a smoothie, ranging from traditional fruits and yogurt to leafy greens like spinach and kale. Chia seeds and peanut butter are becoming increasingly common choices for additional ingredients. You can also add various powdered nutrients to your smoothie, including green superfood powder, whey protein and matcha. Keep in mind that smoothies may not be a satisfying choice by themselves, so it’s okay to have a smoothie along with any other healthy breakfast food for a more substantial meal.
2. Oatmeal
Oatmeal has been experiencing a surge in popularity lately. Besides being complex carbohydrates packed with healthy fats, fiber and other nutrients, oats can be topped with all kinds of other foods and prepared in many different ways. You can cook them traditionally with water or milk on the stove, pop them in the microwave with some water or make overnight oats by soaking the oats for several hours. Popular topping choices include berries, nuts, cinnamon and bananas. You can sweeten oatmeal with healthy options, too, such as vanilla bean, honey or maple syrup.
3. Breakfast Burritos
Much like smoothies, breakfast burritos are great on the go breakfast foods. You can fill a whole wheat tortilla with eggs, meat, greens, salsa and beans to make a filling breakfast will plenty of nutrients. Breakfast burritos are rather versatile, in that you can add almost any fillings you want to them.
4. Whole Grains
Grains may be the most popular choice in breakfast foods, but you should seek out whole grains when you can. Everything from bread to cereal to waffles can be made with whole grains, so there are plenty of options. Whole-grain foods are packed with essential nutrients, including protein, fiber and complex carbohydrates. It’s also quite easy to pair them with other healthy breakfast foods, increasing protein and healthy fat intake. You can make a breakfast sandwich with eggs, cheese and a whole-grain English muffin. You could also have some whole-grain cereal with some fruit.
5. Yogurt
Like oatmeal, yogurt is a fantastically versatile and common breakfast food. You can use it to thicken a smoothie, but you can also eat it by itself. Popular healthy choices include Greek yogurt and Icelandic skyr, both of which are rich in protein and calcium. You should look for brands that don’t use too much sugar or artificial sweeteners. Some types of yogurt have other ingredients, such as fruit, mixed in. Others are plain or lightly flavored with vanilla, agave or honey and you can add toppings and sweeteners yourself. Many of the toppings popular for oatmeal also pair well with yogurt and you can also mix in ingredients such as dark chocolate and granola.
6. Eggs
Eggs are good sources of both protein and healthy fats. They’re also a staple breakfast food, often included in breakfast menus by people working on building muscle. Like many of the other foods on this list, eggs are incredibly versatile. You can use the whole egg, or if you’re trying to cut down on dietary fat, you can use only the egg whites. Eggs can be cooked in all kinds of ways, including fried, poached and hard-boiled, and they can be included as part of any savory breakfast.
Whether you prefer to cook a big meal to start your morning or make something quick to eat on the go, eating breakfast will help support your health and wellness.