What to Eat for Breakfast?
Experts advise that you should avoid sugary cereals in the grocery store and fresh pastries at the coffee shop around the corner. Also, grab-and-go options from your favorite bodega are not recommended. You may be lured into a delicious trap with added sugars, calories, and refined grains.
Consuming these ingredients regularly can increase your risk of high cholesterol, Diabetes, and chronic inflammation.
If you want to make your Breakfast as healthy and nutritious as possible, choose the same foods that you would eat for lunch or dinner. These include vegetables, whole grains, nuts, and seeds, as well as some low-fat milk products.
Plan your Breakfast by considering these categories. Start with these healthy breakfast options:
- Avocados.
- Blueberries and blackberries.
- Buckwheat.
- Coffee.
- Eggs.
- Flax, hemp, or chia seeds ground.
- Healthy leftovers.
- Leafy Greens.
- Mushrooms.
- Nut Butters
- Oat bran.
- Plain Greek yogurt.
- Prunes.
- Steel-cut oatmeal (oat bran)
- Tofu.
- Walnuts.
- Whole-grain bread.
Avocados, also known as “alligator pears,” provide heart-healthy unsaturated fat, which is often lacking in typical Western diets. They are rich in potassium, folate, vitamins C, A, and K, as well as fiber, which helps promote gut health. That’s not it.
Avocados contain antioxidants such as lutein and Zeaxanthin that may protect our eyes against harmful light waves, like the Blue Light from our computers and smartphones, which can damage our vision. Gabrielle Gambino is a Registered Dietitian at Weill-Cornell Medical Center, located in New York City.
Avocados are a great way to protect your eyes.
A whole medium avocado contains:
- Calories: 240.
- Fat:22 g (15 gram monounsaturated, 4 gram polyunsaturated, and three gram saturated fat).
- Fiber: 10 grams.
- Protein: 3 grams.
These superfoods, which are low in sodium and have no cholesterol present, are versatile and readily available. Avocados can be found all year round and are available frozen or fresh at the supermarket’s produce aisle.
Here are some breakfast ideas that include avocados.
- Avocado chunks in a morning omelet.
- Mashed avocado on toast. Samantha Cassetty is a registered dietitian nutritionist based in New York City. She says you can spread mashed avocado on toast with white beans.
- Blended avocado in a Green Smoothie with kale and bananas. Add milk, honey, and milk.
Do not be fooled. The high content of fiber, Vitamin C, and vitamin K, as well as manganese, potassium, and vitamin K, make these small fruits a nutritional powerhouse.
Blackberries and Blueberries also contain antioxidants that support the body’s function on a cellular basis. These antioxidants include carotenoids such as zeaxanthin and lutein, which promote eye health. Resveratrol is also a popular antioxidant due to its potential antiaging effects and anticancer properties.
Blueberries fresh blueberries contain:
- Calories: 84.
- Fat: 0.5 grams.
- Carbohydrates:21.4 g (including 3.6 grams of fiber and 14.7 grams of natural sugars).
- Protein: 1.1 grams.
- Potassium: 114 milligrams.
- Vitamin C: 14 milligrams.
- Manganese: 0.6 milligrams
- Vitamin K: 29 micrograms.
Fresh blackberries are packed with:
- Calories: 62.
- Fat: 0.7 grams.
- Carbohydrates:14.7 g (including 7.6 grams of fiber and seven grams of sugars natural).
- Protein: 2 grams.
- Potassium: 233 milligrams.
- Vitamin A: 310 milligrams.
- Vitamin C: 30 milligrams.
You can use berries in cereals, smoothies, or pancakes and muffins made with whole grain.
Cassetty advises that frozen fruits and vegetables can be used to make a healthy breakfast. When a particular item is not in season, or you cannot find it fresh, frozen options are a good option. Frozen fruit and vegetables are as healthy as fresh ones and often cheaper. Be sure to choose frozen fruits and vegetables that do not contain any added sugars or sodium.
Wholegrain carbohydrates fuel the brain in the morning. Buckwheat contains a lot of healthy carbs as well as other nutrients. Buckwheat is a seed that comes from flowering plants. It can be used as hot cereal or ground up into powder to make baking flour.
Buckwheat flour is high in fiber and gluten-free. Buckwheat also contains magnesium and B vitamins such as thiamine, folate, and niacin, says Kristin Gstashaw, a clinical dietitian at Rush University Medical Center, Chicago.
The following is the amount of buckwheat in a quarter cup (45 grams).
- Calories: 154.
- Fat: 1.5 grams.
- Carbohydrates: 32.3 grams (including fiber of 4.5 grams).
- Protein: 6 grams.
- Iron: 1 milligram.
- Potassium: 207 milligrams.
It has a bitter, nutty taste. However, the flavor becomes more appealing when it is roasted or mixed with other ingredients. You can, for example:
- Make pancakes and muffins with buckwheat flour mixed with other whole grains (like whole wheat or brown rice).
- Mix buckwheat with brown rice, quinoa, or buckwheat for a warm porridge.
Add a sweet or savory touch to buckwheat dishes by adding chopped nuts, fresh fruit, dried fruits, honey, or balsamic vinegar. You can also add shredded cheese or chicken chunks with balsamic or drizzle olive oils.
Coffee is often vilified as a morning vice. If you don’t add too many extra ingredients, coffee can be an excellent addition to Breakfast.
Cassetty explains that “it could be the most healthy bad behavior in existence.”
According to several research studies, coffee can improve both short- and long-term memory. The caffeine in coffee can also help you to feel more alert and focused.
You don’t want it to be too much. Start with just one cup of coffee to gauge how it will affect you. Then, increase the amount to four cups per day. Reduce your coffee consumption by lunchtime in order to avoid negative effects later on.
You don’t have to worry about decaffeinated coffee – it has the same health benefits as regular coffee without the caffeine.
Cassetty warns that adding a lot of syrup or milk to coffee will reduce the health benefits. If you do not want to drink your coffee black, limit the amount of sugar to 1 to 2 teaspoons (4 to 8 grams). You can also check the labels on any products that you use to make coffee for amounts of sugar.
The eggs are rich in essential amino acids that help to keep hunger at bay and fuel your muscles and your organs in the morning.
“Amino acid also supports optimal brain signaling, and hormone regulation.” High-protein foods are generally better for blood sugar management. This is especially true if they’re combined with carbohydrates in the first meal of each day.
One large egg contains:
- Calories: 72.
- Fat: 5 grams.
- Carbohydrates: Less than 1 gram.
- Protein: 6 grams.
The eggs are rich in vitamins and minerals such as B vitamins and D vitamins. They also contain other nutrients, such as lutein and zeaxanthin. Avoid frying eggs and opt for hard-boiled, poached, or steamed ones.
Enjoying eggs for Breakfast can be done in a variety of ways.
- Add to oatmeal or avocado halves.
- You can also cook them in an omelet along with vegetables.
- When cooking two eggs, add one or two egg whites to increase the protein content and help you stay fuller for longer.
- Egg salad avocado toast is made by mashing avocados and adding a hard-boiled yolk before spreading it on whole-grain toast.
Grounded seeds, especially ground flaxseeds, hemp, or chia, are a great breakfast food.
Gustashaw states that seeds are a good source of plant-based protein and fiber. They also contain magnesium, iron, calcium, and potassium.
For example, one tablespoon of flaxseed ground contains:
- Calories: 37.
- Fat 3 grams healthy unsaturated fat
- Carbohydrates: 2 g (including 2 grams of fiber).
- Protein: 1.3 grams.
- Magnesium: 27 micrograms.
- Calcium: 18 milligrams.
- Lutein: 45 micrograms.
Gustashaw suggests adding ground seeds to:
- Yogurt.
- Hot cereals.
- Avocado toast.
- Make a pancake or muffin batter with whole grains.
- Fruit.
leftovers are a great option for savory breakfasts. You can enjoy leftovers the next day, whether it is baked salmon and broccoli with brown rice or stir-fried vegetables and brown rice.
Gustashaw suggests repurposing leftovers into new breakfast dishes. You can turn leftover roasted vegetables into a breakfast omelet or wrap them in a whole-grain tortilla to take with you.
You may not think of green leafy vegetables when you think about Breakfast. They can be a great addition to Breakfast and can also be easily incorporated into other meals.
Leafy greens can be added to your Breakfast in the following ways:
- Arugula.
- Kale.
- Romaine lettuce.
- Spinach.
According to a study published in 2018 by Neurology, leafy greens contain folate, lutein, and vitamins C and A. They may also help protect your brain. In a study that lasted for an average of 4 1/2 years, leafy greens were found to preserve memory and cognitive ability comparable to those 11 years younger.
Here are some ways to include leafy greens in your Breakfast:
- Add a handful to an omelet.
- Add one cup of spinach, kale, or other greens to your smoothie.
- Top avocado toast with arugula.
You don’t need to wait for dinner to enjoy mushrooms. The fungi that make up these delicious mushrooms are rich in fiber, and they are also a great source of plant-based proteins. These fungi are also great for your gut as they act as prebiotics, which fuel the good bacteria that live in the GI system. This helps to promote gut health and control blood sugar.
The raw portobello mushroom contains a lot of calcium, phosphorus, and folate, as well:
- Calories: 80.
- Fat: 0.3 grams.
- Carbohydrates :3 g (including 1 gram of fiber and 2 g of natural sugar).
- Protein: 2 grams.
Add mushrooms raw to your smoothies for a nutritional boost. You won’t even notice the taste. Sauté mushrooms to give an omelet a rich flavor and texture.
Nut butter can be made from ground nuts, including almonds, cashews, and pistachios. They also include pine nuts, walnuts, almonds and pistachios. Nut butters can be used for Breakfast, too. They’re great on whole grain toast, in smoothies, oatmeal, or pancake mixes.
The main ingredient (nuts or nuts) in nut butter is associated with a lower body mass and reduced risk for chronic diseases such as Diabetes, heart disease, and cancer. They are rich in fiber and protein, which keeps you satisfied, as well as vitamins, minerals, and phytochemicals.
Two tablespoons of almond butter contain, for example:
- Calories: 200.
- Fat:18 g (including 2 grams of saturated fat and 16 grams of unsaturated fat).
- Carbohydrates:6 g (including 3 grams of fiber and 2 grams of sugar).
- Protein: 7 grams.
- Calcium:111 mg.
It’s important to not overdo the fats due to their high content. Sugar can quickly undo the health benefits of nut butter. When consumed in moderation, nut butter can be healthy. A serving size of 2 tablespoons is recommended.
Avoid nut butter that contains added sugar, palm, or fractionated oil. You can easily identify them as they are the pre-stirred nut butter, says Dana Ellis Hunnes, a senior clinical dietitian at Ronald Reagan UCLA Medical Center Los Angeles. “Look for those that you need to mix.”
Steel-cut Oats are whole oat groats or kernels that have been cut into smaller pieces. The oats are packed with fiber, including beta-glucan (about 5 grams per quarter cup). Beta-glucan is found in oats and barley, as well as mushrooms.
It provides stable, sustained energy from complex carbohydrates. Gambino says that this is important for the morning so that you feel fuller and won’t crash after eating.
The outer shell of the oat groats, oat bran, is another option.
Oat bran can be a great alternative for those who do not like the texture of steel-cut or flattened oat groats. Gustashaw says that for the same number of calories, you can get twice as much potassium, phosphorus, and Magnesium, a third more calcium and thiamin, and 40% more Iron.
The following is the nutritional content of a 3.5-ounce portion of cooked oat bran:
- Calories: 40.
- Protein: 3 grams.
- Fiber: 3 grams.
Steel-cut and oat bran are both good bases for any sweet or savory flavor. You can also use regular oatmeal if you don’t want to buy steel-cut or oat bran. Avoid instant oatmeal that has been prepared with sugar.
Try adding cinnamon or nutmeg for a boost in flavor.
The yogurt is made by heating milk and adding two “good” bacteria. It is then left to fermentation. During this time, the milk sugars are converted into lactic acids, which have a thicker consistency and a sharper flavor than milk. Many people enjoy this dairy product as a protein and calcium-rich, creamy Breakfast.
Avoid yogurts with added sugars. Plain Greek yogurt is a thicker, more protein-rich yogurt with less sugar. Greek yogurt, which is rich in calcium, potassium, and Probiotics, promotes gut health and can help control appetite.
Half a cup of plain Greek yogurt without fat contains:
- Calories: 60.
- Fat0.3 grams fat
- Carbohydrates:4 g (including 3 grams of natural sugar).
- Protein: 10 grams.
- Calcium: 111 milligrams.
Enjoy Greek yogurt mixed with nuts, fruit, honey, or ground seeds. Add a tablespoon of Greek yogurt to scrambled eggs, whole-grain pancakes, or muffins.
Prunes need a makeover. Nutrition experts praise prunes for their health benefits. They can be eaten at Breakfast. In a 2022 report published in the American Journal of Clinical Nutrition, it was reported that postmenopausal women who consumed five to six prunes per day over 12 months experienced preserved bones as well as lowered fracture risk.
Four prunes contain:
- Calories: 90.
- Fat: 0 grams.
- Carbohydrates: 24 grams.
- Protein: 10 grams.
- Calcium: 20 milligrams.
- Potassium: 280 milligrams.
Even though prunes only contain 2% of the daily recommended calcium intake, they are still important. According to an Oregon State University article, 40% of Americans do not get the recommended calcium intake through their food.
Add prunes to other healthy breakfast dishes, like oatmeal. Sprinkle them on toast topped with nut butter or wholegrain. They are also great as a snack before a workout.
Tofu, a product made from soybean curds, is thick and flavorless. It absorbs the flavors of any other food or spice you add to it. It is available in soft, medium-firm, or firm blocks.
Tofu makes a good breakfast because it is rich in plant-based proteins that keep you satisfied throughout the day. It contains many other nutrients, such as folate, choline, and minerals, including zinc, potassium, phosphorus, and selenium.
The following ingredients are also found in a 3.5-ounce serving:
- Calories: 78.
- Fat: 4 grams.
- Carbohydrates :3 grams, including 1 gram fiber.
- Protein: 9 grams.
- Calcium: 200 milligrams.
Cut the tofu into small pieces and mix it with vegetables to make a vegetable scramble. Hunnes suggests adding it to smoothies or a breakfast burrito.
A handful of nuts can add flavor, crunch, and nutrition to your morning meal.
Walnuts are a great way to give your heart a healthy morning start. These nuts contain Omega-3 fatty acid, which is good for your heart and blood vessels. According to a study published in the Nutrients, walnuts may also improve mental health.
The following is the amount of nuts in an ounce:
- Calories: 185.
- Fat18.5 g (1.7 gram saturated fat, 13.5 gram polyunsaturated, and 2.5 gram monounsaturated).
- Carbohydrates:3.9 g (including 2 grams of fiber).
- Protein: 4.3 grams.
- Calcium: 28 milligrams.
- Potassium: 125 milligrams
Walnuts also contain folate, magnesium, and vitamin E. Enjoy walnuts for Breakfast in the following ways:
- Bake them with honey to make a crunchy, sweet yogurt topping.
- Add them to yogurt parfaits, smoothie bowls, and overnight oats.
- Grab a handful and take it with you as a quick morning snack.
Whole grains have not been refined, removing the outer shell or germ (or embryo), which is rich in nutrients.
Whole grains can be found in:
- Bulgur.
- Oat.
- Quinoa.
- Rye.
- Whole wheat
- Farro.
- Teff.
Whole grains can be easily prepared and transported in breads. Whole grains are also packed with nutrients such as protein, fiber, and B vitamins.
Whole-wheat bread is rich in:
- Calories: 78.
- Fat: 1 gram.
- Carbohydrates:14.3 g (including 1.2 grams of fiber and 1.8 grams of sugar).
- Protein: 3 grams.
- Calcium: 40 milligrams.
Pair a couple of slices of whole grain bread with an avocado half, an egg, or your favorite cheese.
You’ll need to check the label for the best whole-grain breads.
Hunnes recommends: “Be sure to check that each grain is marked with the word “whole” next to it.” Watch out for sugars added. Choose bread with no more than 4 grams of sugar per slice. It’s only one teaspoon, but that’s much better than the 8 grams of sugar more commonly found in bread.”
“Final Tips for Breakfast Planning
When planning your Breakfast, try to balance the amount of fat, protein, and fiber. Imagine a plate filled with the following suggested serving sizes and foods, as shared by Eat:
- About the size of a palm, 3 to 5 ounces is about right.
- Half a cup of fruits and vegetables or the size of your hand when cupped.
- The size of a closed fist is approximately one cup of grains or bread.