Your mom said it; your doctor said it; maybe even your best friend said it—and it’s true: Breakfast is the most important meal of the day. The right breakfast can make you feel better, help control your weight and even set you up for a more productive day. Here’s why, as well as the best foods to choose in the morning, according to nutrition experts.
- Oats – Eaten as a hot or cold cereal, oats are a whole grain filled with fiber, plant-based protein, B-vitamins, calcium and magnesium—all linked to reduced risk of heart disease. Plus, they help keep you full enough to resist those office donuts.
- Eggs – Full of vitamins A, D and B12, two eggs contain more than half the choline that impacts memory, mood and muscle control—plus each egg has about 8 grams of protein to keep you full. If you don’t have time to cook eggs in the morning, keep some hard-boiled eggs in the fridge to grab as you go out the door.
- Whole Grain Avocado Toast – Spread a slice of whole grain toast with mashed avocado. You’ll get all the benefits of the whole grain, plus the avocado provides a unique mix of heart-healthy fats and fiber to keep you full. The unsaturated fats in avocado are linked to decreased risk of heart disease, diabetes and some cancers.
- Whole Grain Waffles – Throw a frozen whole grain waffle in the toaster and take it with you to get all the benefits whole grains offer.
- Bananas – Bananas will fill you up, they come in their own portable packaging and the folate and B6 vitamin in them help improve mood and reduce anxiety. Their soluble fiber can help lower cholesterol by removing it from your GI tract before it moves into your bloodstream.
- Nut Butter – Unsweetened peanut butter and other butters contain eight grams of protein per two tablespoons to keep you full and have been linked to reduced risk of chronic disease. Spread some on your whole grain toast and go.
- Black Coffee or Tea – There are a slew of studies out there linking the antioxidants and caffeine in unsweetened coffee and tea to decreased risk of chronic disease. At zero calories, it may also help with weight management.
