A balanced breakfast typically includes protein, fiber, and a range of nutrients. If you’re looking for a healthy morning meal, try easy options like eggs, whole wheat toast with toppings, nuts, and green tea.
A nutritious breakfast can provide long-lasting energy and keep you full for hours. A good breakfast is typically high in fiber, protein, healthy fats, and micronutrients.
Some commercial breakfast foods can be high in sugar, refined carbs, and additives. Instead, why not try some nutrient-dense whole-food options?
Here are 3 of the best foods and drinks to enjoy in the morning.
Eggs
Eggs provide protein, which is essential for muscle growth and maintenance. It can also keep you feeling fullTrusted Source.
In a 2020 study Trusted Source, people who had eggs and toast for breakfast reported significantly less hunger than those who had bran cereal with milk and orange juice, suggesting a higher protein intake (25 grams versus 11 grams) may promote greater fullness.
The egg group also ate fewer calories at lunch, suggesting that eggs support satiety, or the feeling of being full.
Eggs also containTrusted Source:
- lutein and zeaxanthin in the yolk, antioxidants that appear to supportTrusted Source eye health and may have benefitsTrusted Source for skin, liver, eye, and cardiovascular health
- choline, a vital nutrient Trusted Source for brain and liver health
- B vitamins, including folate
- vitamin A
- iron, calcium, and other essential minerals
Research from 2021Trusted Source indicates that, in contrast with previous beliefs, there is no direct evidence that eggs raise cholesterol levels in most people, despite their high cholesterol content. Some evidence suggests they may have a mild protective effect against heart disease.
Eat eggs with other nutritious foods, such as whole grain toast, whole fruit, or sautéed vegetables.
Greek Yogurt
Greek yogurt is made by straining whey and other liquid from milk curds, producing a creamy product higher in protein than regular yogurt.
It’s also lower in calories than many other protein sources. A 5.3-ounce container (150-gram) servingTrusted Source provides 15 grams of protein but only 92 calories.
Other nutrients in Greek yogurt include:
- calcium
- vitamin B12
- zinc
- potassium
- phosphorus
Certain types contain probioticsTrusted Source like Bifidobacteria, which support digestion. To ensure your yogurt contains probiotics, look for the phrase “contains live and active cultures” on the label.
If you prefer an even creamier, higher-protein yogurt, you can try the Icelandic variety, skyr.
Eating protein-rich plain Greek yogurt with berries and other fruits may addTrusted Source to its prebiotic and probiotic properties. Topping with dried fruit, oatmeal, or nuts can add texture, fibre, and other nutrients.
Coffee
Coffee contains caffeine, which promotes alertness and increases physical and mental performance.
It may also contain Trusted Source a range of polyphenols, compounds with antioxidant and anti-inflammatory properties.
Research suggests it’s safe for most adults to drink up to 4 cups (946 ml) of coffee daily or up to 400 mg Trusted Source of caffeine.
During pregnancy, people should consume no more than 200 mg of caffeine daily, as caffeine may increase the risk of complications.
Drink your coffee black or with dairy or plant-based milk. Try to avoid sugar and flavoured syrups or use them sparingly, as too much sugar increases health risks.