Breakfast is said to be the most important meal so what should i eat in the morning Most nutrition experts agree the best thing you can do is start the day off with a good breakfast This article takes a look at some of the most popular breakfast foods and gives you some nutritional information as well as my opinion on whether or not they should have a place in your diet.
How to Pull Off a Complete Breakfast — Fast!
Our favorite breakfast-in-a-hurry recipes are combos of the delicious foods above that don’t require fancy prep. Here are some GH Nutrition Lab go-tos:
- Avocado toast on 1 to 2 slices sprouted grain bread with fresh arugula, two eggs and everything bagel seasoning
- 1 cup unsweetened Greek yogurt with 1/3 cup low-sugar granola and 1/2 cup fresh berries
- 3-egg white omelet with chopped veggies, 2 Tbsp. lite Mexican-Style cheese blend, 1/4 cup salsa and 1/2 sliced avocado
- Chilled overnight chia pudding
- 1 lite whole wheat English muffin with 2 Tbsp. almond butter and 1/2 cup mashed raspberries
- 1/2 to 1 cup cooked oatmeal with 1/2 cup milk of choice, plus 2 to 3 Tbsp. mixed nuts (or 1 to 2 Tbsp. nut butter) and 1 cup chopped fruit
- 2 frozen 100% whole-grain waffles with 2 tablespoons peanut butter and 1 sliced banana
- 1⁄2 to 1 roasted (or nuked!) sweet potato with 1⁄2 tablespoon nut butter, plus sliced apple, pear or banana
No matter what your preference, incorporate as many of the following ingredients into your breakfasts as possible:
Healthiest Breakfast Foods
Protein shakes aren’t just a quick method for stocking up on protein. “They’re also a great way to get in veggies with breakfast,” says Amy Fischer, M.S., R.D., C.D.N., a registered dietitian with the Good Housekeeping Institute. In addition to protein powder, she adds two big handfuls of spinach, non-sweetened nut milk, high-fiber fruits like berries and a dash of cinnamon to her shakes. When choosing a protein powder, Fischer recommends looking for one that’s a complete protein (meaning it contains all nine essential amino acids) and is verified by a third party (which ensures an outside company has performed quality-control testing). If you see words like organic, grass-fed, wild or non-GMO on the label, that’s a good sign, too. “Overall the fewer ingredients the better,” says Fischer. “Avoid added sweeteners, fillers and stabilizers.”
Whole grains contain antioxidants, which protect your tissues from harmful inflammation. Plus, they’re loaded with minerals like calcium, potassium, magnesium, zinc and iron — important building blocks for a strong immune system and healthy heart. The B vitamins found in whole grains also help your body convert food into energy. You can choose anything from quinoa to farro, buckwheat groats to millet as a base layer of a breakfast bowl and layer it with savory ingredients (eggs! nuts! lox!) or sweet additions (almond milk! honey!). And, yes, bread can be part of a balanced breakfast: Select a 100% whole-grain or 100% whole wheat loaf.
Bananas help you fill up and come in their own portable packaging. Their folate and vitamin B6 aids in the production of serotonin, which can help improve mood and reduce anxiety. The soluble fiber also helps lower cholesterol by removing it from your GI tract and preventing it from moving into your bloodstream (i.e., clogging your arteries). For an extra heart-healthy kick, slice bananas on top of morning oats with a tablespoon of chia seeds or walnuts.
There are many reasons why eggs are a classic breakfast staple. Full of vitamins A, D and B12, they’re an inexpensive and nutrient-dense food. Two large eggs also contain more than 50% of the choline you need each day, and just one egg has about 8 grams of protein as well. Nearly everything in our bodies requires protein to function properly, including our skin, blood, muscles and bones. Protein also takes longer to digest than carbs so you feel fuller for a longer amount of time. And GH Nutritionist Approved Eggland’s Best Cage-Free Eggs have six times more vitamin D and 10 times more vitamin E compared to ordinary eggs. For a breakfast that’s full of fiber and lean protein, try making scrambled eggs on whole-grain toast with sliced tomato or a spinach-broccoli-mushroom omelet.
Just a cup of strawberries has 3 grams of fiber and all of your day’s vitamin C needs for just 207 calories. The antioxidants found in berries (including blueberries, blackberries, and raspberries) also have cell-protecting properties. Eating more of them can help protect your blood vessels from harmful plaque and boost circulation. If berries aren’t at the top of your list, citrus fruit, apples, stone fruit, and melon are all great fruit alternatives. They’re filled with potassium to help balance blood pressure and mitigate bloat.
Yes, according to the U.S. Department of Agriculture’s 2020-2025 nutritional guidelines, coffee is good for you! In fact, a daily cup of black coffee (with milk or cream if you must!) may help you reduce the risk of certain chronic diseases per Harvard Medical School. It can also be a healthy way to boost energy long as you dodge high-fat dairy and copious amounts of sugar. (If you’re at a Starbucks counter, stick to items like skim lattes, which packs in 13g of protein without sugar-filled syrups.)
Sesame, chia, sunflower, pumpkin, flax — the list of great-for-you seeds goes on. Add them to cereal, smoothies (or plain water!), puddings and baked goods. A single 1-ounce serving can contain 10 grams of protein! On top of that, the zinc, magnesium, iron and calcium in seeds will help you stay healthy and boost immunity. Seeds also contain soluble fiber that can help lower your “bad” cholesterol (LDL) while increasing “good” cholesterol (HDL). The combination of protein and fiber can also prevent a blood sugar spike (and subsequent crash) before lunch.
Oats are one of the best foods we can eat for a number of reasons. As a 100% whole grain, they’re filled with fiber, plant-based protein, B-vitamins and minerals, including iron, calcium and magnesium. Whole oats have been linked to a reduced risk of heart disease thanks to a type of fiber known as “beta-glucan” that research shows to improve cholesterol levels. This fiber also fuels your body’s probiotics, helping friendly bacteria in your digestive system to survive and thrive. Not sure which ones to pick? Look for GH Nutritionist Approved McCann’s Steel Cut Oats.
These fruits have a unique mix of heart-healthy fats, water and dietary fiber. That combo enhances feelings of fullness, making you less likely to overeat throughout the rest of the day. The unsaturated fats in avocado are also linked to a decreased risk of heart disease, lifestyle-related cancers, and diabetes. So go ahead and eat that trendy and tasty avocado toast — it packs in B vitamins and minerals from both avocado and whole grains. (Bonus points if you put an egg on it for extra protein!)
Unsweetened Greek Yogurt
Unsweetened plain Greek yogurt and skyr both provide protein and probiotics. Choose ones that have five strains or more of bacterial cultures listed on the label. It’s also a great choice if you’re aiming for lower-sugar breakfasts but still like a sweet flavor in the morning — just add fruit! Greek yogurt is full of calcium and many versions get fortified with vitamin D. Our experts love Siggi’s (all flavors) and Fage Unsweetened Greek Yogurt. If you decide to pair it with low-sugar granola, pick one that is free of lots of unnecessary sugar.
Nuts and Nut Butter
What can’t peanut butter do?! It contains 8 grams of protein in a 2-tablespoon serving plus heart-healthy unsaturated fats. Tree nuts and peanuts in general (like GH Nutritionist Approved Hampton Farms Peanuts) have been linked to a reduced risk of chronic disease as well as weight loss or maintenance. Look for nut butters that are made from only nuts and salt with less than 140 mg of sodium per serving. Products that use oil as a stabilizer are okay, too. Nut butter packs we love: Justin’s, Barney Butter, and Wild Friends.
Black or Green Tea
Plain black or green tea is a solid zero-calorie choice! But this morning pick-me-up offers so many well-documented benefits: Green tea, in particular, can help lower cardiovascular risk and aid weight loss efforts, all while providing a calming moment in the morning rush. Just give it a try — drink 16 ounces of unsweetened black or green tea with your breakfast. It’ll give you a head start on hydrating goals for the day and make up for any overnight losses.
Just one piece of part-skim mozzarella can add 8 grams of protein (that’s the same as one egg!) to your breakfast. A half-cup of lower-sodium cottage cheese can pack up to 20 grams. Dairy also provides calcium, magnesium, and potassium that’ll aid in reducing bloat, balancing blood pressure and helping you stay energized. Use around 1⁄3 cup of cheese as the main source of protein in the meal; use 1⁄4 cup if it’s for adding flavor (e.g., an omelet).
Whether it ends up in an omelette, grain bowl or smoothie, spinach is a wonderful option at breakfast time. That’s because there are compounds in spinach that boost heart health by dilating arteries and reducing cholesterol. Plus, nitrates in spinach can keep blood sugar levels low, which is especially important for people with diabetes. On top of that, spinach also contains a suite of essential vitamins. In fact, a half-cup of frozen spinach provides 64% of the recommended daily consumption of vitamin A.
Just one medium-sized sweet potato provides almost 400% of your daily vitamin A. Its orange flesh is also rich in beta-carotene, which the body converts to vitamin A and is crucial for immunity. A single sweet potato also contains 15% of our daily recommended fiber intake, which can lower LDL cholesterol levels and boost your digestive health. Use sweet potato as a swap for your usual morning bread, bagel, or muffin and top it with eggs and/or avocado.
This Is The Best Time To Eat Breakfast, According To A Dietitian
Growing up, we’ve all heard the saying – “breakfast is the most important meal of the day.” Famous sci-fi writer Robert A. Heinlein went so far as to say, “one should not attend even the end of the world without a good breakfast.” And he couldn’t be more right. A healthy breakfast doesn’t just provide you energy to seize the day, it jumpstarts your metabolism, balances blood sugar levels, assists in weight management, even promotes heart health and improves cognitive function.
Why skipping breakfast is a bad idea?
According to a survey conducted by Food Insight, over 90% of Americans agree that it’s the most important meal of the day, and yet a mere 44% eat breakfast every day. Full disclosure, I was a notorious breakfast-skipper myself till I finished college. It took me a full-blown burnout to realize how crucial it is to have your morning meal.
Skipping breakfast can lead to an array of health problems including stress, fatigue and increased susceptibility to obesity and diabetes.
In addition, ditching breakfast frequently hampers your focus, alertness and productivity. Over time, it also increases the risk of cardiovascular disease and nutrient deficiencies.
What makes a nutritious breakfast?
Note that in order to reap the benefits of eating breakfast, you must ensure what you’re putting in your body is both filling and healthy.
Loading up on sugar-loaded cereal, frozen waffles or breakfast bars doesn’t constitute a nutritious breakfast. Even store-bought fruit juice and smoothies and non-fat yogurt are a big no-no.
“A nutritious breakfast may look different to different people depending on various factors like your weight, gender and food preferences,” says Larson. “Overall, I think being consistent with choosing foods that add essential nutrients, such as protein, fiber, vitamins and of course, some healthy fats, to your diet is important for breakfast,” she explains.
“Keeping balance in mind and trying to have a serving from at least three or even four different food groups in your breakfast meal is a great way to start your day,” suggests the health and wellness coach.
So, when should you have breakfast?
The best time to have breakfast is within two hours of getting up. “The sooner you eat breakfast after you wake up, the better it is for your metabolism,” says Larson.
If you hit the gym in the AM, it’s best to have a light meal like a banana or an avocado toast 20-30 minutes before workout. However, if you feel your body is able to perform better in a fasted state, you can have breakfast after the sweat sesh.
How to eat healthy, even on busy mornings:
Most often, breakfast becomes the first casualty of the morning rush. But it doesn’t have to be this way. Try these simple strategies to eat healthy in the morning, even when you’re in hurry:
- Keep it simple: Keeping it simple is the best way to eat a healthy breakfast even when you don’t have the time or energy to make it! Go for easy options such as whole grain cereal with low-fat milk, oatmeal and walnuts, hard-boiled eggs or chopped apple with a sprinkle of cinnamon, suggests Larson. Also, stock up on healthy grab-and-go foods like fresh fruit, cottage cheese, yogurt and homemade granola.
- Pre-plan your meal: Do the meal preparation a night before to save time in the morning. For instance, soak oats overnight, prepare and refrigerate yogurt parfait or your favorite smoothie before going to bed. Always keep a small batch of chopped fruit and veggies to put together an instant salad. “I love to make healthy muffins and store them in the freezer so I can take one out anytime. I eat it along with some cottage cheese for a protein hit and round it all out with a glass of orange juice or tart cherry juice,” says Larson. “I also make a big batch of home-made muesli every week that I can enjoy with yogurt or just plain milk,” adds the nutritionist.
- Prepare in bulk: Whip up breakfast foods of your choice in bulk during the weekend and store them in a freezer for the week ahead. For example, make a batch of breakfast muffins, burritos or breakfast squares on a Sunday and keep it in the refrigerator. You can also store batches of cooked beans, lentils and chicken for easy-to-make tacos, salads and sandwiches.
- Swap it out: Opt for healthier ingredients to make your morning meals even more nutritious. For instance, use peanut butter instead of butter, jam or margarine. Swap regular bacon with low-fat turkey bacon and white bread with its whole grain or multi-grain counterpart. Choose homemade smoothies and fruit juice over manufactured ones. Also, make your own trail mix, granola and breakfast bars instead of consuming store-bought options.
- Eat light: One of the most common reasons for people to skip breakfast is that they don’t feel hungry in the morning. The key is to have a light, simple dinner so your body is able to digest it overnight, making room for breakfast in the morning. In addition, avoid eating dinner too close to bedtime.
Best Foods To Eat After A Morning Run
1. Chocolate Milk
- 1 cup of soy or cow’s milk
- 1 tablespoon cocoa
- ½ tablespoon chocolate powder
- 1 tablespoon almond powder
- ¼ teaspoon cinnamon powder
How To Prepare
- Heat the milk in a saucepan until it starts steaming.
- Add the cocoa powder. Stir and let it dissolve.
- Add the chocolate powder and stir well.
- Transfer the milk to a glass or cup.
- Add the almond and cinnamon powders.
- Stir and enjoy!
How Much To Consume
1 cup or 200 mL
2. Fresh Fruit And Yogurt
- ½ cup blueberries
- ½ cup raspberries
- ½ cup yogurt
- 1 teaspoon honey
How To Prepare
- Mix the honey and yogurt.
- Toss in the berries and enjoy a yummy post-run meal.
How Much To Consume
½ cup yogurt and a handful of berries.
3. Boiled Eggs, Avocado, And Sweet Potato
- ½ sweet potato or 1 serving of fruit
- 1/4 avocado
- 2 eggs
- Salt and pepper
How To Prepare
- Boil the eggs and half them.
- Scoop out the avocado and slice it.
- Add them to the bowl of sweet potatoes and have your post-run meal.
How Much To Consume
Consume ½ sweet potato, 1-2 eggs, and a quarter of an avocado.
4. Nut Butter And Berries Open Sandwich
- 2 slices of wheat bread
- ½ cup berries like blueberries, strawberries, etc.
- 2 tablespoons of nut butter
How To Prepare
- Spread a tablespoon of nut butter on each slice of bread.
- Top it with the berries, and your post-run meal is ready!
How Much To Consume
Consume a max of 2 slices of bread, 2 tablespoons of nut butter, and a small handful of berries.
5. Leftover Chicken Breast
- Leftover chicken breast
- ½ cup mixed greens
- 1 tomato, sliced
- 1/2 cucumber, sliced
- ¼ teaspoon pepper
- ½ teaspoon honey
- A handful of cilantro
How To Prepare
- Heat the chicken breast.
- Mix lime juice, honey, salt, and pepper in a bowl.
- Drizzle the mixture over the mixed greens and toss them.
- Place the chicken breast over the mixed greens, tomato, and cucumber.
How Much To Consume
3 oz chicken breast and ½ cup mixed greens, 1 sliced tomato, and 1/2 sliced cucumber.
6. Open Tuna Sandwich
- 2 oz. canned tuna
- ¼ avocado
- ¼ onion (chopped)
- 1 slice of wheat bread
- 1 tablespoon lime juice
- Salt to taste
- ¼ teaspoon pepper
How To Prepare
- Mash the avocado.
- Add some salt, pepper, and lime juice to it. Mix well.
- Spread it on the slice of wheat bread.
- Top it with tuna and onion slices.
- Your post-run nutrition is ready!
Fruits To Eat In The Morning
Eat an apple every morning and keep the pounds away. It is one of the best sources of fibre, which is key to getting rid of belly fat. Not only do apples boost immunity but is full of natural detoxifying agents. Add apple slices to a French toast or your daily oatmeal.
Widely known to be high in potassium, bananas are also low in salt, protecting you against high blood pressure and stroke.
While it is not recommended to take bananas alone on an empty stomach due to acidity, slather on some peanut butter or toss some slices in your oatmeal and your breakfast is ready to go.
Grapefruit is not pleasing on the eyes but it is one of the best fruits for fat loss. It is also said to help in controlling blood sugar levels and sensitizing the body to insulin.
Studies have shown that eating grapefruits before meals will help lower energy intake, helping to control food intake.
Raspberries are a rich source of Vitamin C and the fruit with one of the highest water content.
These red fruits can be extremely helpful to women during menstrual cycles as it is known to decrease cramps and reduce stress. Throw it onto fresh oatmeal or make a great smoothie with chia seeds.
If you are prone to migraines, cherries might be a good fruit to reach for in the mornings. Pop a couple of cherries and keep the mid-morning slump away as they boost brain activity and concentration.
These low-calorie treats are also known to improve cardiovascular health. Make a cherry crumble or even a fresh sorbet to have for a cool and refreshing breakfast.