12 Of The Healthiest Foods To Eat For Breakfast

     
Written by Franziska Spritzler and Katey Davidson, MScFN, RD, CPT — Medically reviewed by Kim Chin, RD, Nutrition — Updated on October 25, 2021

Breakfast is a great way to lớn start your day.

Bạn đang xem: 12 of the healthiest foods to eat for breakfast

While some people prefer lớn skip breakfast, others need a source of energy khổng lồ get going.

If you enjoy breakfast, choosing nutritious foods may provide long-lasting energy và keep you full for hours. These foods are typically high in fiber, protein, healthy fats, & micronutrients.

While it’s best to avoid unhealthy options that are high in sugar, refined carbs, và additives, it’s not always easy to know what lớn choose. As such, the danh mục below will help you build a healthy breakfast.

Here are 12 of the best foods và drinks to lớn enjoy in the morning.


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1. Eggs
Eggs make a simple, nutritious breakfast choice.

They’re an excellent source of protein, which helps tư vấn muscle synthesis. Since protein takes a while khổng lồ digest, it also helps keep you feeling full (1, 2).

In one study, people given eggs and toast for breakfast reported significantly less hunger than those given bran cereal, suggesting that the egg group’s higher protein intake — 25 grams versus 11 grams — promoted greater fullness (3).

Furthermore, the egg group ate fewer calories at lunch, suggesting that this dish may tư vấn weight management (3).

Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders like cataracts and macular degeneration (4, 5).

Eggs are also one of the best sources of choline, a vital nutrient for brain and liver health (6).

Contrary to lớn popular belief, eggs don’t raise cholesterol levels in most people despite their high cholesterol content. In fact, one reviews of 23 studies found that eggs have a mild protective effect against heart disease (7).

That said, try to lớn limit your intake of highly processed breakfast items that are commonly paired with eggs, such as breakfast sausages & 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 & help lower your calorie intake later in the day.


Greek yogurt is a great option if you’re looking for a quick breakfast.

It’s made by straining whey & other liquid from milk curds, which produces a creamy hàng hóa that’s more concentrated in protein than regular yogurt (8).

In addition, it’s lower in calories than other protein sources. A 1-cup (245-gram) serving boasts 25 grams of protein và only 149 calories (9).

Plus, Greek yogurt is full of beneficial nutrients lượt thích calcium, vi-ta-min B12, zinc, potassium, và phosphorus (9).

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 (10, 11).

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 địa chỉ more fiber, vitamins, và minerals.

Summary

Greek yogurt is not only high in protein & low in calories, but certain types are also high in probiotics, which tư vấn gut health.


Aside from water, coffee is the world’s most popular beverage. Approximately 85% of Americans drink coffee on a regular basis (12).

It’s high in caffeine, a molecule that promotes alertness, improves mood, and increases physical và mental performance. Notably, many athletes drink coffee as a natural pre-workout beverage to support sports performance (12, 13).

It also contains other beneficial compounds, such as chlorogenic acid, caffeic acid, và diterpenes, which have antioxidant và anti-inflammatory properties (14, 15).

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, & even death from all causes (15, 16, 17).

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 khổng lồ 300 mg or less of caffeine per day if you’re pregnant (12).

Finally, it’s best to drink your coffee black or with dairy or plant-based milk. Try lớn use sugar sparingly or avoid it altogether, as too much sugar is linked to lớn health risks.

Summary

The caffeine in coffee promotes alertness & enhances physical and mental performance. Drinking coffee regularly is associated with a lower risk of illnesses.


Oatmeal is a classic breakfast option — & it’s nutritious to boot.

It’s made from rolled or steel cut oats, which contain a quality fiber called beta glucan.

This soluble fiber not only helps reduce cholesterol levels but also promotes feelings of fullness by delaying stomach emptying và triggering the release of peptide YY, a fullness hormone that may prevent overeating (18, 19, 20, 21).

Plus, oats are a good source of iron, B vitamins, manganese, magnesium, zinc, và selenium (22).

They also contain around 10 grams of protein per cup (81 grams). To boost the protein content, make oatmeal with milk instead of water, phối in some protein powder, or serve it with a side of eggs (22).

Keep in mind that oats don’t contain gluten but are often processed alongside gluten-containing grains, which increases the risk of cross contamination (23).

Therefore, people with gluten-related disorders should choose oats that have been certified gluten-free.

Summary

Oatmeal is rich in beta glucan, a type of fiber that may lower cholesterol levels & increase feelings of fullness. It also contains many vitamins và minerals.


Chia seeds are extremely nutritious and a great source of fiber.

In fact, just 1 ounce (28 grams) provides an impressive 10 grams of fiber per serving (24).

What’s more, a portion of this fiber is soluble, meaning that it absorbs water and increases the volume of food moving through your digestive tract. In turn, this process helps you feel full (25, 26, 27).

One small study gave participants either plain yogurt or yogurt with 7 or 14 grams of phân tách seeds. Both chia seed groups observed significantly more fullness, less hunger, & reduced overall food intake than the plain yogurt group (28).

Another study found that eating phân tách seeds led to significantly reduced hunger compared with flaxseeds. Although both seeds are highly nutritious, the gelling properties of chia seeds may be responsible (29).

These seeds’ high soluble fiber may likewise help stabilize blood sugar levels and support heart health (30, 31).

Though phân tách seeds aren’t high in protein, you can eat them with high protein foods, such as Greek yogurt, cottage cheese, or a protein shake.

This phân chia pudding recipe packs 25 grams of protein, for example.

High protein phân chia pudding recipe


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Ingredients1 ounce (28 grams) of dry chia seeds1 scoop (25 grams) of whey protein powder1/2 cup (74 grams) of berriesDirectionsCombine all ingredients in a bowl & mix well.Cover the bowl và refrigerate for at least 1 hour.Summary

Chia seeds are high in fiber, which may help promote fullness & reduce hunger levels.


Berries — including blueberries, raspberries, strawberries, & blackberries — are delicious và packed with antioxidants.

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Most are high in fiber, which promotes fullness. In fact, raspberries & blackberries each provide an impressive 8 grams of fiber per cup (123–144 grams) (32, 33).

Plus, 1 cup (123–144 grams) of berries contains only 50–85 calories depending on the type (32, 33, 34).

Berries also offer antioxidants called anthocyanins, which provide their characteristic blue, purple, & red colors. A diet high in anthocyanins is linked khổng lồ reduced inflammation và a lower risk of illnesses lượt thích heart disease and certain types of cancer (35, 36, 37, 38).

Additionally, anthocyanins are associated with better brain health and may protect against age-related mental decline (39, 40).

You can purchase berries year-round either fresh or frozen. địa chỉ cửa hàng them to lớn Greek yogurt, cottage cheese, oatmeal, or a fruit smoothie for a tasty breakfast.

Summary

Berries are high in fiber and low in calories. They’re also rich in antioxidants that may decrease your risk of disease.


Cottage cheese is a fantastic high protein breakfast item, packing an impressive 24 grams of protein per cup (220 grams) (41).

A high protein breakfast is linked khổng lồ greater fullness and reduced hunger. In fact, one study found cottage cheese to lớn be as filling and satisfying as eggs (42).

Cottage cheese is also low in calories, providing only 180 calories per cup (220 grams). Therefore, it may tư vấn weight loss without leaving you feeling hungry (41).

In fact, one reviews associated a diet high in dairy products, especially high protein foods, with greater weight loss (43).

You can eat cottage cheese with many other nutritious foods, such as berries, peaches, tomatoes, cucumbers, chia seeds, flaxseeds, or granola.

Summary

Cottage cheese is high in protein, which may help keep you full và reduce hunger. Common breakfast toppings include fresh fruit, veggies, seeds, & granola.


If you prefer a simple breakfast in the morning, give whole wheat toast a try.

Whole grain toast is high in fiber and complex carbs, which digest slowly & don’t rapidly raise blood sugar levels (44, 45).

You can spread any number of nutritious toppings on whole wheat toast, including:

fried eggs & tomatoespeanut butter and bananacottage cheese và strawberriessliced figs and honeytunasliced turkey or chickenegg salad

For extra fiber and protein, try sprouted grain bread, 2 slices of which provide around 8 grams of fiber and 10 grams of protein (46).

Summary

Whole wheat toast is a good source of fiber. Plus, you can đứng top it with a wide variety of nutritious spreads.


Nuts of all types are high in magnesium, potassium, và heart-healthy monounsaturated fat. They’re also a great source of antioxidants (47, 48, 49, 50).

Brazil nuts are one of the best sources of selenium. Just 2 Brazil nuts provide more than 100% of the Daily Value (DV) (51).

Although nuts are high in calories, studies suggest you don’t absorb all of their fat.

For example, some studies show that your body only absorbs about 129 calories from a 1-ounce (28-gram) serving of whole almonds, though you absorb more fat from processed versions, such as almond butter (52, 53).

Another study notes that your body toàn thân only absorbs 80% of the calories from almonds & walnuts (54).

Furthermore, nuts’ high protein, fat, and fiber contents promote fullness, which may aid weight management (50, 55, 56).

Nut intake is also linked khổng lồ better heart and brain health. In fact, one study associated eating peanuts & tree nuts 2 or more times per week and walnuts 1 or more times per week with a 13–19% reduced risk of heart disease (57, 58, 59, 60, 61).

Topping Greek yogurt, cottage cheese, or oatmeal with a spoonful or two of chopped nuts is a great way khổng lồ increase your breakfast’s nutritional value.

Summary

Nuts are a filling, nutrient-dense food that may help reduce heart disease risk và promote brain health.


Green tea is a soothing drink khổng lồ get you going in the morning.

It contains caffeine, which improves alertness and mood. One cup (240 mL) provides only 35–70 mg of caffeine, which is about half the amount in the same serving of coffee (62).

It’s also high in L-theanine, a compound that promotes a calming effect và may reduce the “jitters” linked to caffeine intake. It may also improve mood and reduce anxiety (63).

Finally, green tea provides epigallocatechin gallate (EGCG), an antioxidant that protects against chronic ailments lượt thích heart disease, type 2 diabetes, và mental decline. It may also have a mild effect on metabolism, though more research is needed (64, 65, 66, 67, 68).

Summary

Green tea contains caffeine, as well as an antioxidant called EGCG, which is tied to lớn a reduced risk of chronic disease & better brain health.


If you’re short on time or want to lớn take your breakfast on the go, protein shakes or smoothies are a great option.

Many types of protein powder exist, but whey and pea protein are the most common.

Protein is important for many bodily functions, such as enzymatic reactions, maintaining & building muscle mass, & supporting healthy skin and hair. Plus, protein promotes fullness and reduces hunger (69, 70, 71, 72).

Additionally, a protein shake makes a great post-workout meal. Eating a large meal after a workout may be hard on your stomach, but drinking a protein shake may be easier on your stomach while still providing ample protein và nutrients for post-workout recovery (73, 74).

For a well-rounded breakfast, địa chỉ a scoop of protein powder to a smoothie made with banana, frozen fruit, và milk or water.

Summary

It’s easy to lớn whip up a protein shake or smoothie in a few minutes & take it on the go. Plus, this simple breakfast makes a great post-workout option.


If you don’t want a full meal but still crave a bite to lớn eat in the morning, try fruit.

All fruits are relatively low in calories và contain good amounts of fiber và simple sugars. The fiber in fruit helps slow your body’s absorption of its sugars, giving you a steady source of energy (75).

Depending on the type of fruit, you’ll also get various vitamins và minerals.

For example, many fruits — including oranges, guava, kiwi, strawberries, papaya, acerola cherries, and lychee — are high in vitamin C, which acts as an antioxidant & plays a key role in skin health (76).

Other fruits lượt thích bananas, oranges, cantaloupe, papaya, and mango are high in potassium (76).

Furthermore, fruits provide an array of polyphenol compounds and antioxidants depending on their color. For instance, guava is high in lycopene while purple plums pack anthocyanins. This is why it’s important to lớn eat fruits of various colors (76, 77).

Research indicates that eating whole fruit may offer numerous benefits, such as a decreased risk of heart disease & cancer, lower rates of depression and poor mental health, healthy aging, and better gut health (78, 79, 80).

Since fruit juice lacks fiber & is less likely to lớn keep you full, it’s best to lớn stick with whole fruit most often (81).

For a balanced breakfast, pair fruit with high protein foods, such as eggs, Greek yogurt, or cottage cheese.

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Summary

Eating a variety of fruits provides you with different vitamins, minerals, & antioxidants. What’s more, most fruits contain high amounts of fiber that may promote fullness and keep your blood sugar levels stable.