12 Best Foods to Eat in the Morning.
Despite what you may have heard, eating breakfast isn't necessary for everyone. In fact, skipping breakfast may be better than having unhealthy breakfast. However, eating the right foods can give you energy and prevent you from eating too much during the rest of the day.
Here are 12 best foods you can eat in the morning to start your day:
1. Eggs
Eggs are undeniably healthy and delicious. Studies have shown eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and
insulin levels. Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders like cataracts and macular degeneration. Eggs are also one of the best sources of choline, a nutrient that's very important for brain and liver health.
2. Greek Yogurt
Greek yogurt is creamy, delicious and nourishing. Greek yogurt is rich in protein, helps reduce appetite and aids in weight loss. Certain types also contain beneficial probiotics. Try topping Greek yogurt with berries or chopped fruit in order to increase the meal's vitamin, mineral and fiber content.
3. Coffee
Coffee is an amazing beverage to start your day. It's high in caffeine, which has been shown to improve mood, alertness, mental performance and metabolism.
4. Oatmeal
Oatmeal is the best breakfast choice for cereal lovers. It's made from ground oats, which contain a unique fiber called beta-glucan. This fiber has many impressive health benefits, including reduced cholesterol. To boost the protein content of an oatmeal breakfast, prepare it with milk instead of water or serve it with a side of eggs or a piece of cheese.
5. Chia Seeds
Chia seeds are extremely nutritious. They're also one of the best sources of fiber around packed with antioxidants that may reduce inflammation and decrease disease risk.
6. Berries
Berries are delicious and they're also rich in antioxidants that may decrease the risk of disease. Popular types include blueberries , raspberries, strawberries and blackberries. They're lower in sugar than most fruits, yet higher in fiber. In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup. A good way to add berries to your breakfast is to eat them with Greek yogurt or cottage cheese.
7. Nuts
Nuts are tasty, satisfying and nutritious and they may help in reducing heart disease risk and improve blood sugar control.. They're a great addition to breakfast because they are filling and help prevent weight gain. Even though nuts are high in calories, studies suggest you do not absorb all of the fat in them.
8. Green Tea
Green tea is one of the healthiest beverages on the planet. It contains caffeine, which improves alertness and mood, along with raising metabolic rate. Green tea has many health benefits. It contains an antioxidant called EGCG, which has benefits for the brain and nervous system.
9. Protein Shake
Another great way to start your day is with a protein shake or smoothie. Several types of protein powder can be used, including whey, egg, soy and pea protein. However, whey protein is absorbed the most quickly by your body. It has also been studied the most, and provides several health benefits. Additionally, it seems to reduce appetite more than other forms of protein and helps stabilize blood sugar levels.
10. Fruit
Fruit can be a delicious part of a nourishing breakfast. All types of fruit contain vitamins, potassium, fiber and are relatively low in calories. Fruit is also very filling, due to its high fiber and water content, Pair fruit with eggs, cheese, cottage cheese or Greek yogurt for a well-balanced breakfast that will sustain you for hours. Fruits also contains antioxidants that can help reduce disease risk.
11. Flaxseeds
Flaxseeds are incredibly healthy. They're rich in viscous fiber, which helps you feel full for several hours after eating. Flaxseeds may also improve insulin sensitivity and reduce blood sugar levels, as well as protect against breast cancer and reduce blood sugar levels.
12. Cottage Cheese
Cottage cheese is a fantastic breakfast food. It's high in protein, which increases metabolism, produces feelings of fullness and decreases the hunger hormone. In fact, cottage cheese has been shown to be as filling and satisfying as eggs and increases your metabolic rate.
Take Home Message
Whether or not you eat breakfast is a personal choice. If you do eat in the morning, make sure to start your day off right by fueling your body with any of these healthy and nutrient-dense foods.
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