Best Healthy BreakFast

The 2 Best Foods to Eat in the Morning 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 start your day. While some people prefer to skip breakfast, others need a source of energy to get going. If you enjoy breakfast, choosing nutritious foods may provide long-lasting energy and keep you full for hours. These foods are typically high in fiber, protein, healthy fats, and micronutrients. While it’s best to avoid unhealthy options that are high in sugar, refined carbs, and additives, it’s not always easy to know what to choose. As such, the list below will help you build a healthy breakfast. Here are 2 of the best foods and 1. Eggs Eggs make a simple, nutritious breakfast choice. They’re an excellent source of protein, which helps support muscle synthesis. Since protein takes a while to digest, it also helps keep you feeling full (1Trusted Source, 2Trusted Source). 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 (3Trusted Source). Furthermore, the egg group ate fewer calories at lunch, suggesting that this dish may support weight management (3Trusted Source). Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders like cataracts and macular degeneration (4Trusted Source, 5Trusted Source). Eggs are also one of the best sources of choline, a vital nutrient for brain and liver health (6Trusted Source). Contrary to popular belief, eggs don’t raise cholesterol levels in most people despite their high cholesterol content. In fact, one review of 23 studies found that eggs have a mild protective effect against heart disease (7Trusted Source). That said, try to limit your intake of highly processed breakfast items that are commonly paired with eggs, such as breakfast sausages and 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 and help lower your calorie intake later in the day.

2. Greek yogurt Greek yogurt is a great option if you’re looking for a quick breakfast. It’s made by straining whey and other liquid from milk curds, which produces a creamy product that’s more concentrated in protein than regular yogurt (8Trusted Source). In addition, it’s lower in calories than other protein sources. A 1-cup (245-gram) serving boasts 25 grams of protein and only 149 calories (9Trusted Source). Plus, Greek yogurt is full of beneficial nutrients like calcium, vitamin B12, zinc, potassium, and phosphorus (9Trusted Source). 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 (10Trusted Source.