In recent years, the idea that breakfast is the most important meal of the day has been the subject of much debate, with research showing evidence for each side of the coin. The popular resurgence of intermittent fasting shows the benefits of delayed breakfast or no breakfast at all – fun fact: breakfast means breaking the overnight fast.
Eating a breakfast that suits your body can set the mood for the whole day. It is advisable to skip sugary foods to avoid energy slumps. Having protein is perfect for some people, while a bit of fruit or toast is the perfect breakfast for others. Here are some of the best foods to eat in the morning for delicious flavor and wellness.
Whole Wheat Toast
A simple whole-wheat grilled breakfast makes for a nutritious, fiber-filled breakfast. This simple meal is perfect for light eaters, those with sensitive stomachs, and people who aren’t hungry in the morning but need a little nourishment to get them comfortably through lunchtime.
Although it may be a good idea not to consume too many carbohydrates, carbohydrates are a primary source of energy for the body which is very beneficial.
Put one or more slices of wheat bread in the toaster and top with your favorite spread, such as butter, jam or honey. Adding a nut butter like almond provides a little protein boost to maintain energy levels.
Research shows it also maintains blood sugar balance and is a source of healthy fats for focusing on daily tasks.
Try tart wine and a poppyseed bagel made with yeast dough topped with poppyseeds. Mouth watering already? Go out and order one poppy seed bagel. This classic New York bagel shop is a sure crowd pleaser where the coffee is piping hot and the bagels have that unique New York punch.
These comforting bagels are authentic bagels, hand rolled, boiled and baked with as many local ingredients as possible. Here, sweet and savory flavors awaken the taste buds and the digestive system to prepare the body for the day.
Smoothies and protein shakes
Short on time ? Try a protein shake or smoothie for an easy meal to drink on the go. There are endless flavor combinations here. Choose from fruits, vegetables, your choice of milk and protein powder for a cold and creamy breakfast. Cinnamon, cocoa, nuts and herbs deliver a healthy dose of flavor and health. Try banana, avocado, and mango with honey and protein powder for a powerhouse smoothie of healthy fats, sugars, and energy-boosting protein.
Not only is it a time saver, but the shakes and smoothies are great for those with a small appetite or those who aren’t very hungry in the morning.
Fruit is a convenient breakfast solution for people who don’t want a full meal in the morning. There are approximately 2000 different types of fruit in the world, and most of us only try a small percentage of the flavors that nature provides.
Fruit is packed with minerals and a source of complex carbohydrates that provide long-lasting energy. They are a low calorie candy and an easy way to eat some of your vitamins. To give an idea of the nutritional benefits associated with delicious flavor, let’s explore some healthy facts:
- Bananas are rich in potassium.
- Blueberries contain resveratrol, an antioxidant.
- Citrus fruits are rich in vitamin C.
- Apples are high in fiber.
- Dragon fruit contains more potassium than almost any other fruit.
Oatmeal is a classic breakfast that is filling and comforting. People have been eating oats for thousands of years. Oatmeal began as a breakfast cereal in the United States during the 1800s. Fashionable and nutritious variations of oatmeal have appeared in recent years, such as overnight soaked oats in nut milk with fruit, cocoa and maple syrup.
Oats are a great source of fiber and, as an all-in-one healthy breakfast, they also contain vitamins and minerals like B1magnesium, iron and phosphorus.
Whether you choose classic hot rolled oats or a chilled variation, either option will leave you feeling full and ready to tackle the day.
Tofu Scramble is a high-protein vegan breakfast with a blast of umami and is a nifty twist on scrambled eggs, without the eggs. It is perfect for anyone craving protein and wanting to reduce their animal protein intake. Spices and herbs add a touch of flavor. Add vegetables for taste and texture.
Tofu is made from soybeans and is a food rich in phytoestrogens, a plant-based estrogen. Tofu is said to be beneficial for women with low estrogen, and science has shown that it can help estrogen levels.
Many countries around the world consume eggs for a high-protein breakfast. This food is cheap, easy to prepare, and provides energy fuel for the day ahead. Since protein takes longer to digest, people who eat eggs for breakfast may feel full for a longer period of time.
Eggs with toast and fruit make a full breakfast. For the hungriest, add meat like bacon or sausages.
Poaching, frying and scrambling are all popular methods for cooking eggs, and they can also serve as a container for a full breakfast. Fill an omelette with vegetables, cheese and any protein. A frittata does the same thing, like a Quiché without the crust.
Yogurt is a soft breakfast choice rich in calcium, protein and vitamins. This fermented food is packed with probiotics, which are fantastic for the digestive system. You can pair yogurt as a side with toast and protein for a complete breakfast.
To reap the full benefits of yogurt, try choosing a flavor and brand with low added sugar. Plain yogurt with a little honey is a perfect way to control the health of your breakfast. Make it a meal with a bowl of yogurt topped with chia seeds, sliced almonds and berries.
Who is the author?
Melody Miller is a writer at Chops. She earned her writing degree from Warren Wilson College and focuses on nonfiction, food, and human experience. Melody spends her free time learning speech art training and hiking.