Despite what you may have heard, eating breakfast isn’t a necessity for everyone. In fact, skipping breakfast may be better than eating unhealthy breakfast foods. However, a nutritious, well-balanced breakfast can give you energy and prevent you from eating too much during the day. Here are our top choices for your morning boost.
1. Eggs
Eggs are high in protein and several important nutrients, such as lutein, and zeaxanthin which help prevent eye disorders like cataracts and macular degeneration. Eggs are also a great source of choline, which is an important nutrient for brain and liver health. They promote fullness and help you eat fewer calories.
2. Greek Yogurt
Greek yogurt is high in protein, helps reduce appetite, and may aid weight loss. Certain types also contain beneficial probiotics, but you have to check the label to make sure it doesn’t have too much sugar.
3. Coffee
Having a cup of coffee is a great way to start your day. It’s high in caffeine, which has been shown to improve mood, alertness and mental performance. Coffee is rich in antioxidants, which reduce inflammation, protect the cells lining your blood vessels, and decrease diabetes and liver disease risk. In one study, 100mg of caffeine per day also helped people burn an extra 79-150 calories over a 24 hour period.
4. Oatmeal
Oatmeal is rich in beta-glucan fiber, which lowers cholesterol and increases feelings of fullness. It also contains antioxidants which can benefit heart health and decrease blood pressure.
5. Protein Shake
A protein shake or smoothie is great high-protein breakfast choice that promotes fullness and helps stabilize blood sugar levels. Several types of protein powder can be used, including whey, egg, soy and casein. However, whey protein is absorbed most quickly by your body. Add fruits, greens, nut butter or seeds to provide fiber and antioxidants.
The Bottom Line
Whether or not you eat breakfast is a personal choice. Despite what you may have been told as a child, skipping breakfast does not necessarily have negative effects, as long as you eat a balanced diet throughout your day.
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