10 healthy foods for breakfast

Breakfast is the most important meal of the day, so you really don’t want to go rushing out the door in the mornings with nothing more than a cup of coffee inside you. Breakfast kick starts your metabolism and it gives you the energy you need to keep you going until lunchtime. It also helps you not to eat too much during the day, so it’s a great way to help you stay on track with a diet. The ideal breakfast would be one that contains a good mixture of carbohydrates, fibre and protein, so let’s take a look at ten of the best foods to include in a healthy breakfast.

1. Eggs

Some people shy away from eggs because they have a bad reputation for containing too much cholesterol. It is true that egg yolks do contain quite a lot of cholesterol, but that is far outweighed by the protein and Vitamin D that they contain. Eggs make a great high protein start the day and recent research has shown that the cholesterol they contain is nowhere near as damaging as people once thought.

2. Oatmeal

Oats are rich in omega-3 fatty acids, potassium, folates and fibre and they will fill you up and provide a source of energy that will last you all morning. Oats have also been proven to lower the levels of bad cholesterol in the body, so they are very good for the health of your heart. The best type of oats to use is the steel cut varieties, which contain more fibre than rolled oats do. The only types of oats to avoid are the flavoured kinds, which can contain a lot of added sugar.

3. Watermelon

You lose a lot of water while you sleep, so rehydrating in the morning is just as important as eating a healthy breakfast and watermelon can help you out there. As well as lots of water to rehydrate you, a slice of watermelon will also provide you with a generous helping of lycopene, which is a plant nutrient that is good for heart health and for your vision.

4. Flaxseed

You can add a boost of nutrients to your breakfast food with a sprinkling of flaxseed. Sprinkle flaxseed over breakfast cereals, fruit, or add it to smoothies, and it will provide you with omega-3 fatty acids, fibre, and an antioxidant called lignin, which has been proven to protect against breast cancer. It also adds a lovely nutty flavour to foods too.

5. Grapefruit

Grapefruit makes a tasty start to the day and it could help you lose weight too. Grapefruit is filling, hydrating and it is packed full of antioxidants. Eating fruit also boosts the body’s fat burning functions and helps to curb the appetite. For a well-rounded breakfast, pair grapefruit with an egg, or some yoghurt, so you get the protein you need as well.

6. Greek yoghurt

Greek yoghurt is a wonderful low fat source of protein that will fill you up for very few calories. To give it a bit more flavour, and some added nutrition, add some of your own fresh fruit to a plain Greek Yoghurt. It’s also a very good source of calcium that will help strengthen teeth and bones.

7. Blueberries

Blueberries contain a lot less calories than most other fruits, so you can pile them high on your breakfast cereal or add them to your Greek yoghurt and not worry at all about the calories. They are also packed full of antioxidants that fight disease and improve your overall health. Fresh or frozen, blueberries can add a nutritional punch to all kinds of other breakfast foods.

8. Almond butter

If you don’t like eggs or diary, you can always get your morning dose of protein from almond butter. Spread it on wholegrain toast and you will get plenty of energy giving protein and lots of healthy monounsaturated fats. Pair it with a piece of fruit, like a banana or an apple, and you will a have perfectly balanced, nutritional breakfast.

9. Bananas

Bananas are a wonderfully nutritious fruit. They are a superb source of potassium, which lowers blood pressure and provides energy, and they are fibre rich, so they’ll keep you feeling full for a long time. Slice up a banana and you can add it to oatmeal, breakfast cereals, or put it on top of your wholegrain toast and almond butter.

10. Orange juice

Freshly squeezed orange juice is the classic breakfast drink. It is high in calories, so stick with one small glass a day. It does, however, provide you with a wonderful boost of Vitamin C, which will boost your immune system and help to keep those colds at bay.


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