By Amy McDonnell | Published on May 17, 2017
We’ve been told by our parents, colleagues, teachers and partners that breakfast is the ‘most important meal of the day’. Not all of us enjoy eating before we head off to work however. In fact, more than half of all Americans are skipping breakfast at least once a week. Perhaps because of time issues, other commitments or even just a lack of interest.
Eating a wholesome breakfast ensures that we’re more likely to stay energized throughout the day and even prevent us from choosing unhealthy foods filled with fat and sugar later on.
Even if we do want to eat breakfast, what should we be eating? Which foods are the best thing to be eating to fuel us for the day? That’s where we come in…
Eggs
How do you like your eggs in the morning? No seriously, you need to decide because eggs are one of the best foods you can choose at the breakfast table. They aren’t only delicious and versatile, but a great source of protein. In fact, just one large egg contains 6.3g of high quality protein which provides essential amino acids that your body cannot produce on its own.
The International Journal of Obesity recently reported that eating two eggs for breakfast will help overweight adults lose more weight and can increase their energy throughout the day. Egg yolks, however, contain most of the calories and fat. So, if you’re being strict with your diet, stick to egg the whites alone.
Serving suggestion: Separate three egg whites out into a bowl and scramble.
Berries
Lower in sugar than most fruits, the humble berry is a great addition to any breakfast. Packed with antioxidants such as anthocyanins, berries do a great job at protecting your heart. They’re also extremely high in vitamin C, which helps maintain healthy skin and bones as well as a host of other benefits.
The other great thing about berries is they can be incorporated into any diet. They’re safe for anyone with a paleo, Mediterranean, vegetarian and vegan diet. They’re also low carb, so pick your favorite berry and enjoy a fresh taste in the morning.
Serving suggestion: Add berries to a bowl of yogurt or blend them up in a smoothie.
– RELATED:Â Can Skipping Breakfast Help You Burn Fat Faster? –
Greek yogurt
Sold with a lifestyle of luxury, Greek yogurt is a firm staple among food bloggers and health specialists. It’s not only high in protein but, has been shown to reduces feelings of hunger. Therefore starting your day with something as protein concentrated as Greek yogurt will have you feeling fuller for longer.
It is also filled with the vitamin B-12 which your red cells need to form brain functions. Meaning that scooping up this creamy breakfast will ensure your alert all day long.
Serving suggestion: Top with bananas for a potassium boost.
Oatmeal
Rich is beta-glucan fiber, oatmeal is a perfect choice for anyone who struggles making it to lunch with a mid-morning muffin. Packed with antioxidants and protein, a bowl of oats mixed with either milk or water will ensure you feel fuller for longer.
Oats are also naturally gluten-free, so they can be incorporated into a celiac’s diet. However, always double check with the manufacturer as they may have been processed with other gluten-containing grains. Overall, oats are a great, easy, balanced breakfast.
Serving suggestion: Mix with milk over water if you’re looking for a boost of protein.
Bananas
Nothing keeps cravings away like a banana can. This yellow fruit is not only easy to eat but contains many important nutrients. We know that they’re filled with potassium, but are also rich with vitamin B6, magnesium, copper and vitamin C.
With only 105 calories, bananas mainly consist of water and carbs and almost no fat. They make the perfect weight-loss food as they are high in fiber which according to the Journal of the American College of Nutrition has been linked with weight loss.
Serving suggestion: Grab a few and some berries to make a delicious breakfast smoothie.
Receive nutritional advice and more when you sign up to the MACROSÂ newsletter today.
