Start your day right by providing your body with the nutrients it needs for optimal performance. Aim to include fiber, protein, healthy fats and carbohydrates for sustained energy and satiety levels.
Oatmeal is a nutritious choice, packed with whole grains and B vitamins as well as iron and calcium. Enhance its health benefits even further by adding fruit, cinnamon and healthy fats such as nut butter.
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Eggs are an excellent source of protein, which slows digestion and keeps you feeling full for an extended period. Eggs also contain essential components of brain health: Choline; Lutein/Zeaxanthin antioxidants which protect eyes against disease(1); make breakfast the most important meal by including eggs as an ingredient – try one of these healthy egg dishes such as 3-Ingredient Bell Pepper & Cheese Egg Cups or Pesto Scrambled Eggs (1)!
Hard-boiled or poached eggs topped with tomatoes, avocado slices, and hot sauce make a tasty way to start the day. Or create something tasty like a breakfast potato-egg scramble or wrap one in deli turkey sausage sausage as alternative breakfast choices.
When eating eggs for breakfast, be sure to choose whole-grain breads and breakfast foods that do not contain added sugars, such as whole-grain breads. Keep an eye out for hidden sources of added sugar such as granola bars, cereals, yogurt and even coffee and tea products containing hidden sources of hidden sugars. If you enjoy sweet breakfast options instead of low-sugar fruits – adding fiber from fruits vegetables and whole grains could help balance out this meal and create an optimal start of the day!
Bananas are naturally sweet and make an ideal breakfast addition, providing potassium and vitamin C. Pairing bananas with foods high in protein or heart-healthy fats may increase satiety while improving digestive health.
A medium-sized banana contains 110 calories, one gram of protein and four grams of carbohydrates – making it one of the best sources of vitamin B6, an essential dietary element needed to create red blood cells, break down carbs and fat into energy for energy use, produce serotonin levels that reduce anxiety and depression and produce energy from nutrients like serotonin.
An easy breakfast on the go can be as quick and nutritious as a toasted banana with nut butter and cinnamon – an ideal combination for cholesterol reduction while providing essential fiber-rich nutrients.
Flax seeds contain many essential vitamins, minerals, and antioxidants – including calcium, magnesium, potassium, iron, and zinc – as well as being an excellent source of fiber. You can eat flax seeds whole, sprinkled onto yogurt or oatmeal or cereal, ground into smoothies or casseroles, or ground into ground into meals like smoothies and casseroles – there’s even an oil or tincture available!
Like chia seeds, flaxseeds can bind a large volume of liquid and form a thick pudding-like consistency when soaked. While you can eat flaxseeds straight up, their best use lies when combined with fresh fruit or plant-based milk as these toppings help hide its mildly nutty flavor.
Christa Brown, MS, RDN of Christa Brown Dietitian suggests this delicious breakfast as an easy way to incorporate more vegetables into your morning meal. Kefir offers protein and probiotics while sweet potatoes and spinach provide additional nutrition. Plus, add plant-based butter for flavor and creaminess!
Blueberries add color and sweetness without additional sugar; plus they contain essential nutrients like Vitamin C and Potassium!
Try including them in a healthy recipe like Crazy for Crust’s Blueberry Pancakes or this Quinoa and Blueberry Baked Oatmeal from Quinoa and Blueberry Baked Oatmeal for something different – both are gluten-free, heart-healthy dishes featuring heart-smart quinoa which boasts over 10 grams of protein per cup while sweet notes come from blueberries, maple syrup, and more!
Blueberries make for a versatile fruit, perfect for eating on their own or adding to dishes like our Blueberry Banana Smoothie. Kids especially will enjoy this low-fat drink which contains both fruits and vegetables. For an nutrient-packed breakfast pairing this smoothie with whole-grain toast and lean protein sources such as nut butter can help decrease obesity risk, while adding another source of long-lasting satisfaction such as lean proteins from nuts helps fill you up longer.
Tea may come as a shock, but it is actually one of the healthiest breakfast foods. Tea’s health benefits stem largely from its antioxidant properties which help improve metabolism and aid weight loss, as well as regular consumption helping to decrease cortisol levels – thus decreasing stress levels! For maximum health benefits when drinking your morning cup of tea be sure to choose one without added sugars or additives.
Whole grains make an excellent breakfast food option because they contain fiber, protein and B vitamins. Furthermore, whole oats such as those found in McCann’s Steel Cut Oats may help improve heart health by lowering cholesterol levels – these options make a delicious and nutritious start to any day!
If you prefer having your breakfast with a beverage, try English Breakfast Tea; it is a black tea blend made up of Assam, Ceylon and Kenyan leaves and contains moderate caffeine levels that won’t cause stomach upset.
Cantaloupe may not be at the top of your produce aisle wishlist, but this delicious summer fruit is packed with nutrients and easily accessible all year-round. Take advantage of its availability during its prime season by stockpiling cantaloupe as a healthy snack or nutritious addition to a fresh salad dish!
If you like starting off your morning right with a glass of orange juice, opt for the fortified version instead of regular orange juice as this contains additional vitamin D to promote bone health and build up an immune system.
Blend together cubed cantaloupe and unsweetened plain yogurt in a blender with some ice and orange juice for an energizing smoothie that provides vitamins and minerals like potassium – helping regulate blood pressure. Add toppings such as granola or banana slices for an additional energy boost, or turn it into a savory bowl by including protein sources like eggs or feta cheese!
This smoothie bowl combines protein from yogurt with antioxidant-rich blueberries and kiwis as well as fiber-rich oats for maximum nutritional benefit. Honey can be added for natural sweetening purposes if desired. Ideally this recipe should be assembled the night before to let its flavors blend properly overnight in the fridge.
Chia seeds may be small in size but big on nutrition! A great source of fiber, calcium, iron and omega-3 fatty acids – not to mention deliciousness! Try this delicious Kiwi Banana Chia Pudding Breakfast as a nutritious way to start your day right!
Kiwis bring an irresistibly tart sweetness to these tropical fruit popsicles that kids will adore! A great way to encourage children to consume more fruit if it is something they normally wouldn’t consume on its own!
Orange juice is an excellent source of vitamin C, an essential nutrient required for iron absorption. In addition, vitamin C has also been known to decrease inflammation within the body which has been linked with numerous diseases.
However, it’s important to keep in mind that most commercial orange juice contains 19g of sugar per 100ml. If you prefer drinking orange juice for breakfast it would be more suitable to create your own with fresh organic oranges and reduce the sugar amount or dilute as necessary.
Milk can make an ideal breakfast choice, providing protein and calcium. But be mindful that dairy may not be suitable if you are lactose intolerant; drinking too much dairy may increase stomach upset or lead to diarrhea; additionally, dairy provides less protein than orange juice does, so whole milk may be a better fit if looking for protein sources for breakfast.