1. Yogurt
Yogurt is a highly nourishing food that combines all three macronutrients—protein, carbs, and fat—in one delicious package (especially if you choose a fat-containing variety). Yogurt is a filling, tasty base for a parfait of berries, nuts, and granola, or for a protein-fueled smoothie. Yogurt contains probiotics, making it a gut-healthy choice to jump-start your day. Also, while full fat yogurt might raise red flags for saturated fat content, the fermentation process involved in making yogurt actually converts some of the saturated fatty acids over to more heart-healthy unsaturated fats.10 Plus, full-fat yogurt in the morning will have even more staying power than non-fat varieties.
2. Eggs
Eggs have been an American breakfast staple for decades at this point, and they're a great way to add healthy protein into any morning meal. And while there is some dietary cholesterol in egg yolks, enjoying whole eggs a few times per week is a very nutritious choice and shouldn’t hurt your efforts to maintain good heart health. However, if you really need to be cautious of your cholesterol levels (and your doctor or a nutritionist has recommended making dietary changes to help), simply opt for egg whites.
3. Chia Pudding
Though only really gaining popularity in the last few years, chia seed pudding seems to be here to stay—especially for breakfast. Not only is it easy to prep ahead of time for a quick, grab-and-go option, but chia pudding is also loaded with fiber, protein, and omega-3 fatty acids. All of these combine to leave you feeling energized while also supporting your gut and overall health.
4. Oats
For some of us, oatmeal has been our go-to breakfast for years on end, including Batajoo, “I love eating a bowl of oatmeal, especially steel cut, in the morning. I usually add honey, cashew butter, blueberries and a dash of cinnamon to really amp up the flavor.” This is an excellent choice when it comes to our overall health as oats are loaded with heart healthy fiber that will keep us satisfied all morning long. So whether it’s overnight oats, oatmeal, or granola, springing for oats is always a good idea first thing in the morning.
5. Smoothies
When I’m on-the-go, I always opt for a smoothie in the morning, which lets me pack in all my essentials while filling me up. I'll add frozen fruit and veggies (like spinach) for my complex carbs, vitamins, and minerals. Then toss in a bit of nut butter, flax, chia, and hemp for my healthy fats and proteins. Sometimes I'll sneak in ingredients that I wouldn’t normally eat on their own, but that pack a nutritional punch whirled into a smoothie (these might include spirulina, adaptogenic mushroom powder, or a plant-based protein powder).
6. Whole Grain Toast
Whether it's slathered in nut butter and bananas, mashed avocado, smoked salmon and cream cheese, or a runny egg, whole grain toast is, and always will be, an ideal addition to a well-rounded breakfast. Whole grain breads contain the fiber, vitamins, and minerals that white breads don't, so provide added fuel for a busy day. “Avocado toast also makes a tasty, satiating breakfast and you can throw a fried egg on top for extra protein,” Batajoo says. Other whole grain products like low-sugar cereals, pancakes, and tortillas will also offer the satisfying benefits of complex carbohydrates.
Source: www.realsimple.com
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