As you’ve probably heard, breakfast is the most important meal of the day. But why do they call it the most important meal of the day, and is it really true?
Well, as you know, when you head to bed at night to go to sleep, you’ll sleep for a number of hours without having a single bite to eat. When you wake up it’s likely that you have gone at least 8 hours without food, if not longer. When you eat a healthy breakfast, you are literally breaking your fast – hence the name.
When you wake up you’ll feel tired, you’ll feel lethargic, you’ll feel hungry, and you’ll be wanting food. Eating a healthy breakfast gives your metabolism the nutrients it needs to get firing on all cylinders and to begin working to the best of its ability once again.
The problem is that most breakfast foods out there are heavily processed, are full of sugar, and are unhealthy. Here are some of the best healthy breakfast foods currently available, as well as some simple healthy breakfast ideas.
Table of Content
Oatmeal
Oatmeal is one of the healthiest breakfast foods you could ever wish for. It’s low in fat, is rich in dietary fiber, it is a great source of slow-release complex carbohydrates, it’s surprisingly high in protein, it contains B vitamins, as well as minerals such as Iron. Put simply, oatmeal is a nutritional powerhouse that makes a perfect healthy breakfast food.
Oatmeal is a great food to start your morning with as it provides a sustained release of energy throughout the day, to help you stay full for longer. Oatmeal contains beta-glucan, which is a form of fiber that promotes satiety. One cup of oats contains nearly 12 grams of protein.
For the ultimate healthy breakfast, prepare your oats with skim milk, add a handful of mixed nuts, some blueberries, and a drizzle of natural honey for sweetness.
Greek yogurt
If you’re looking for healthy breakfast ideas then Greek yogurt is a food that you won’t want to miss. Greek yogurt not only tastes fantastic, but it’s also a great source of natural protein as well.
Protein promotes increases in lean muscle mass and helps to increase your metabolism in the process. This is because it has a thermogenic effect on the body because it takes longer to digest and break down than other foods.
Greek yogurt is made by straining away the liquid and whey from milk curds in order to produce a creamier and tastier yogurt which contains more protein. Greek yogurt is also rich in probiotics which help to regulate healthy bacteria found within the gut.
A very healthy way to enjoy Greek yogurt is to simply combine it with mixed berries. Again, for added sweetness, add a drizzle of honey. For added crunch and texture, sprinkle some granola or toasted almond flakes on the top.
Eggs
No article looking at healthy breakfast ideas would be complete without eggs. Eggs, as we now know, are incredibly healthy and beneficial. In the past, people believed that whole eggs were bad for us because the yolks contained cholesterol.
We now know, however, that the cholesterol found in whole eggs is primarily healthy HDL cholesterol, which we need. Eggs are also a wonderful source of protein. An average egg contains roughly 4 – 6g of protein.
This protein is also extremely bio-available, which means that our bodies can absorb and use the protein from eggs far easier than from other foods.
Eggs also boast a complete amino acid profile, for both essential, and non-essential amino acids. No other food can boast such an accomplishment.
The benefits don’t stop there, as eggs are also rich in minerals and nutrients, including choline, which is essential for cognitive health and performance. Because they’re so versatile, there’s no end of things you can do with eggs.
Some healthy breakfast ideas could be: scrambled egg with smoked salmon on a wholegrain bagel, or a mixed vegetable omelet perhaps?
Mixed berries
Mixed berries are delicious any time of the day, yet people often start their days off with a generous serving of mixed berries.
Mixed berries generally consist of berries such as blueberries, raspberries, blackberries, and strawberries. These berries taste amazing and they are actually much lower in fructose sugars than most other fruits out there. Berries are also packed full of antioxidants, which help to fight illness and disease.
You’ll find vitamin C in mixed berries, along with dietary fiber. A cup of berries will generally contain between 50 and 90 calories, depending on which berries you go with. If you’re looking for healthy breakfast ideas for mixed berries, try adding a generous handful to your Greek yogurt or oatmeal, as we mentioned earlier.
Alternatively, you could make a healthy smoothie from things such as almond milk, spinach, chia seeds, whey protein powder, banana, honey, and mixed berries. Blend everything up and you’ll have yourself a delicious and healthy breakfast smoothie.
Cottage cheese
Cottage cheese is a bodybuilder’s best friend. In fact, it’s a dieter’s best friend as well, as it is not only rich in protein, it’s virtually fat-free. One cup of cottage cheese provides a whopping 25 grams of protein.
On top of that, it’s also rich in amino acids, and minerals such as calcium, which promote healthy bones. If you want a simple but healthy breakfast, take a toasted whole wheat bagel, add a generous spoonful of cottage cheese, and top with a slice of smoked salmon.
Smoked salmon
People often consider smoked salmon to be an expensive luxury, when in fact it is very reasonably priced. Smoked salmon is one of the healthiest foods on the planet.
Packed full of heart-healthy omega 3 fatty acids, smoked salmon is rich in healthy fats that the heart, brain, metabolism, and immune system absolutely thrive upon. It’s rich in calories and fats, but the fats are very, very good for you. Smoked salmon is also a great source of muscle-building protein.
If you’re following a ketogenic diet, a great healthy breakfast could consist of: Smoked salmon, scrambled egg, and avocado. This breakfast is packed full of healthy fats and protein and is almost entire carb-free.
