Is breakfast really the most important meal of day? From what I found in researching this topic there is much debate on the truth of this iconic statement. What we choose to have for breakfast is really the answer to that question, is it a pop tart on the way out the door or a breakfast sandwich when we get to work. I know I’m guilty of doing both these things, but I have really made an effort of looking at what are some of the healthier options for breakfast. I know many of us are rushed to get out the door in the morning and it’s hard to take the time for a good healthy breakfast, but if we take the time to fuel ourselves in the morning with the right food, I think we would find that our day is better, we feel better and we are more inclined to make healthier choices the rest of the day. I’ve looked for some of the healthiest options to have for breakfast and this is what I found. We would love to hear from you on what some of your healthiest breakfast choices are down below in the comments section.
This isn’t much of a surprise, eggs have been a staple on the breakfast menu for a long time. There was a stretch though where it’s high cholesterol levels had it viewed as a not so healthy choice, however that is not the case and a recent study by the American Heart Journal showed that 3 eggs per day had no effect on heart health. Eggs are a great source of protein and also contain choline, a nutrient that promotes brain and liver health. Hard boil enough for the week and you have a great breakfast if you’re rushing out the door.
Greek yogurt is an excellent choice for a healthy breakfast option. It is high in protein, almost double that of regular yogurt, low in carbs and is a great source of calcium. Greek yogurt has been shown to boost metabolism and minimize hunger throughout the day. Plain, low-fat, and unsweetened is the healthiest option when choosing which to buy. Look for “live active cultures” on the label which means the yogurt contains probiotics. Probiotics are a healthy bacterium that keep our immune system healthy and help those of us with stomach issues. Top it with unsweetened berries to add flavor and antioxidants!
Oats are a whole grain and rich in vitamins, minerals, fiber, and antioxidants. Beta-Glucan is another reason for its healthy benefits, this fiber is the main ingredient that helps with the lowering of cholesterol and blood sugar levels, helping you feel full, and helps give you a healthy digestive tract. Avoid the flavored kind high in sugar and instead add your own milk, honey, fruits, or nuts.
Starting your day off with a breakfast packed with protein will get you feeling fuller for longer and cottage cheese does just that. It also contains conjugated linoleic acid (CLA) which has been shown to help with weight loss. Throw berries or nuts on top of it and start your day right!
Strawberries, blueberries, raspberries, or blackberries all contain antioxidants to help your heart and reduce inflammation. They are great on their own but since protein is a high priority for helping us stay full for longer have them on the side with your eggs or on top of the other high protein options we have talked about above.
Containing high levels of good fats, fiber, potassium and countless other nutrients avocados have amazing health benefits. Studies show eating avocados can lower triglyceride levels, cholesterol and help with the overall risk of heart disease. Spread on a piece of whole grain toast, have it cut up on the side with a high protein dish, or enjoy them on their own.
Flaxseeds offer all you could ask for in a healthy breakfast, containing protein, omega 3 fatty acids, and fiber. Lignan known to reduce the risk of cancer is also found in it. Including it in your diet could help with lowering your cholesterol, lowering blood pressure, and helping those with high blood sugar levels. Buy the ground flaxseed for easier digestion and sprinkle a tablespoon into a smoothie, on your yogurt or cottage cheese or look for many of the other ways to use this superfood in your breakfast.
Chia seeds like flaxseeds offer many benefits when consumed. They have shown to help with weight loss by keeping the body feeling full, reduce blood pressure, control blood sugar and deliver more omega 3 fatty acids than a piece of salmon. They don’t need to be ground like flax seed making them easier to digest. Use them much the same as flaxseeds.
A piece of toast is never a bad way to go for that quick get out the door breakfast. Focus on buying healthy whole grain bread and don’t waste it with a slather of jelly. Top with nut butter or avocado to add more of a nutritional punch.
Shake or Smoothie
Get your blender out and make your own smoothie or shake to get your day started right. There are countless recipes online that include some of the items I’ve listed above or wing it and have fun coming up with your own concoction.
Hopefully this info will help you be a healthier you, one that is feeling better and ready to take on the day. If their other items you would like to suggest or have any comments I would love to hear them!