Staring your day off with a healthy meal will set you up with energy, satisfy your energy, and boost your brain health.
Choosing to skip a meal, however, will set you up for overeating, poor eating choices, and fatigue throughout the day. Here are twenty nutrient-rich foods to reach for in the morning to set your day up right.
1. Almond Butter
If you prefer not to eat eggs or dairy, or you are allergic to peanut butter, almond butter is a great alternative. Filled with monosaturated fat and high in protein, almond butter contains about one hundred calories per teaspoon.
Bananas are one of the best sources of resistant starch, which is a healthy carbohydrate that will keep you feeling full longer than other starches. Bananas also have a natural sweetness which can help to curb sugar cravings in the morning.
Berries are high in antioxidants and low in calories, making them a versatile superfood to add to your breakfast. Berries are great on their own, mixed in a smoothie and added to cereal.
Cantaloupe is high in both vitamins C and A. In fact, a six-ounce serving will give you a full one hundred percent of your daily recommended intake of both of these vital vitamins.
Cereal is a breakfast food that is confusing for many people. There are so many types of cereal, and many of them are full of sugar and not healthy choices. To choose a good cereal for breakfast, look for one that has at least five grams of fiber and no more than five grams of sugar per serving.
6. Chia Seeds
Chia seeds are another example of a superfood. Not only do chia seeds contain eleven grams of fiber per serving, but they are also high in antioxidants, and contain some protein. Chia seeds absorb water as they move through your digestive tract and leave you feeling fuller longer.
Since coffee is high in caffeine, it can improve your mood, alertness, and mental performance, even in small amounts. This healthy beverage also holds key antioxidants that protect from oxidative stress, reduce inflammation, and protect the cells.
8. Cottage Cheese
Cottage cheese is an often-overlooked breakfast food. Because it is high in protein, it will increase your metabolism, and leave you feeling full.
Eggs are one of the most versatile breakfast foods available. Eggs are high in protein as well as antioxidants, which will leave you feeling full, and help maintain steady blood sugar and insulin levels.
Adding just two tablespoons of flaxseed to your smoothie or bowl of cereal in the morning with getting your more than one hundred percent of the recommended daily intake of omega- 3 fatty acids.
11. Fruit Juice
Freshly squeezed fruit juices contain high levels of Vitamin D, which is hard to come by, and often overlooked. However, fruit juices do tend to be high in calories and sugar, so it is recommended that you limit yourself to one glass a day.
Grapefruit is hydrating, filling, and full of antioxidants. As an added bonus, grapefruit also has a positive effect on blood sugar and insulin levels. Grapefruit can interact with some prescription drugs, so check with your doctor if you take any medications.
13. Greek Yogurt
Greek yogurt contains almost twice as much protein as regular yogurt, which will help keep you feeling full throughout the morning. It is also high in calcium and, if you stick to plain Greek yogurt, very low in sugar.
14. Green Tea
If you aren’t a fan of coffee, green tea is an excellent alternative. Although it only contains about half the amount of caffeine that coffee does, green tea contains an antioxidant called EGCG, which may protect the brain and nervous system.
Kiwi contains almost as much vitamin C per serving as an orange does. However, it also contains potassium, copper, and fiber, which allows it to aid in digestion.
All types of nuts are high in magnesium, potassium, monosaturated fats. One thing to keep in mind is that nuts are high in calories so you don’t want to rely solely on nuts for your breakfast.
Aside from flavored oatmeal, all types of oatmeal are a great choice for breakfast. Oats are rich in omega-3 fatty acids, folate, and potassium.
Watermelon is high in water, which means it helps you hydrate first thing in the morning. Watermelon is also one of the best sources of lycopene, which is important for vision, heart health, and cancer prevention.
19. Wheat Germ
Two tablespoons of wheat germ contains about fifteen percent of your daily vitamin E, which is often low in people's diets.
20. Whole Wheat Bread
Many people like to have carbs at breakfast time, choosing the right carbs is imperative. Choosing whole wheat and whole grains gets you more fiber and nutrients than the white, refined options.
Making healthy choices for breakfast is easy, simply add a couple of the foods listed above to ensure that you are getting as many nutrients as possible and setting yourself up for success throughout your day.