31 Jan The 10 Best Foods To Eat In The Morning
Eating a nutritious and well-balanced breakfast will provide you with plenty of energy and help you make it through to lunch without any unhealthy mid-morning snacking.
To help you eat a better breakfast, here are the 10 best foods to eat in the morning.
#1 — Eggs
Eggs are one of the most delicious, satisfying and nutritious breakfast foods available.
- 9% of the RDA of Vitamin B12
- 15% of the RDA of Vitamin B2
- 6% of the RDA of Vitamin A
- 7% of the RDA of Vitamin B5
- 22% of the RDA of Selenium
- Trace amounts of every other vitamin and mineral required by the human body, including iron, potassium, zinc, Vitamin E and so on.
Each egg contains about 77 calories of energy, 6 grams of protein, 5 grams of fat, 212 mg of cholesterol, and a small amount of carbohydrates.
The high amount of protein and healthy fats in eggs makes them the perfect food for anyone interested in gaining muscle mass.
Other health benefits associated with eating eggs include:
- May reduce insulin resistance
- Raises HDL (“good”) cholesterol changes LDL (“bad”) cholesterol to a less dangerous subtype
- Raises choline levels, which reduces the risk of neurological disorders
- Loaded with antioxidants that improve the health of the body
- May encourage weight loss as it increases how full you feel
#2 — Oatmeal
Oatmeal is a wonderful breakfast food because it is packed with vitamins, fibre, and slow-release carbohydrates which will give you a lot of energy.
Other benefits of eating oatmeal for breakfast include:
- High fibre content of oat beta-glucan gives you a feeling of fullness, reducing the risk of mid-morning snacking.
- Very high in anti-oxidants
- Can have protein levels boosted by adding milk
- Can lower “bad” cholesterol levels
#3 — Chia seeds
Chia seeds are a superfood that actually delivers on its promises.
They are a very nutritious food that contains a lot of fibre and protein.
#4 — Blueberries, strawberries, raspberries and blackberries
Berries are one of the healthiest fruits you can eat.
They are higher in fibre compared to other fruits, while also being lower in sugar.
They contain many vitamins and minerals including vitamin A, vitamin E, vitamin K1, vitamin C, and manganese.
They are the perfect accompaniment to Greek yoghurt (next up), chia seeds, and oatmeal.
#5 — Greek yoghurt
Greek yoghurt is a delicious and nutritious treat that tastes great first thing in the morning.
The main benefit of adding Greek yoghurt to your diet is the high levels of protein it contains, which will are useful for muscle growth.
Protein-rich foods like Greek yoghurt will also increase your satiety (how full you feel after eating), which will help you avoid unhealthy mid-morning snacks.
Another reason to eat Greek yoghurt is that it is a rich source of probiotics which will improve the health of your digestive system.
Greek yoghurt also contains many vitamins and minerals including B12, potassium, and calcium.
#6 — Coffee
You will be glad to hear that coffee is still considered a healthy way to start the day.
Coffee contains a lot of caffeine, which will immediately improve your mood, increase your alertness, and help you get energised for the day ahead.
Researchers have also found that coffee can increase your metabolic rate and help you burn fat more efficiently.
One study found that 100 mg of caffeine per day helped participants burn an additional 79–150 calories.
#7 — Green tea
If you aren’t much of a coffee drinker, you could opt for green tea instead.
Green tea is packed with antioxidants that can protect your heart, nervous system and brain from damage.
It also has a small amount of caffeine, which will improve your alertness and mood.
#8 — Flaxseeds
Flaxseeds are an extremely healthy food that contains a high level of fibre, protein, and omega-3 fatty acids.
They are the perfect accompaniment to Greek yoghurt, protein shakes, quinoa, and fruit smoothies.
#9 — Cottage cheese
Cottage cheese is one of the healthiest cheeses available because it is lower in saturated fat.
It also contains a lot of protein, which improve satiety and helps you build stronger muscles.
Cottage cheese is also a rich source of calcium, which improves the strength of your bones.
Try making an egg omelette with some cottage cheese.
#10 — Bananas
Bananas are one of the most popular fruits and it’s easy to see why — they are convenient, delicious, and packed with nutrients.
Adding a banana to your breakfast will boost your vitamin B6, manganese, vitamin C, magnesium, potassium, and dietary fibre levels.
They also contain protein and will give you a big energy boost.
Thanks for reading The 10 Best Foods To Eat In The Morning.
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