Oatmeal is not only delicious (especially when topped with a few strawberries, honey, and/or nuts), but it’s also packed with beta-glucan, a fiber shown to help reduce cholesterol when eaten on a regular basis. Oatmeal also features omega-3 fatty acids, potassium, and folate. Just be sure to avoid the flavored varieties, which are typically packed with sugar.
While this may not be the most obvious choice for a delicious breakfast, grapefruit is packed with immunity-enhancing antioxidants, and has impressive fat-burning qualities as well Research has indicated that eating half a grapefruit before each meal can aid in weight loss, since it burns fat. Try half a slice (an appetizer, you might say) before you have a piece of toast or some oatmeal.
A classic breakfast choice, eggs contain vitamin D, as well as 12 other essential nutrients and protein – which help combat snack cravings later on. At least eight to 10 grams (with a maximum of 25 grams) of protein per day helps relieve hunger pangs and maintain muscle mass. Perhaps combine eggs with a slice of whole-meal toast, and switch between poached and scrambled for some variety.
Greek yogurt is a fantastic source of protein and calcium, helping to curb cravings and strengthen bones. Avoiding flavored types is key, however, since these are generally loaded with sugar – instead, choose the low-fat, plain types. Add some berries and nuts for extra flavor, or pour over a light helping of granola.
Love to have a nice, hot cup of joe every morning? Well, keep it up! While we all know too much coffee can make you jittery, coffee does have antioxidants, which appear to boost heart health and have also been linked to a lower risk of diseases such as prostate cancer and diabetes. Just be sure to avoid the sugar and cream!
One of the most perennially popular breakfast choices, cereals can often be loaded with sugar (particularly chocolate-flavored varieties). However, cereal can provide a healthy start to the day: just aim for something with a minimum of five grams of fiber, and a maximum of five grams of sugar. Whole-grain or bran cereals (All-Bran, Shredded Wheat) are often also fortified with essential nutrients.
As you can see, there’s plenty of variety when trying to plan a healthy breakfast. Make time for a delicious and nutritious start to the day, and you’ll really notice the difference, especially if you often run to the vending machine to satisfy those mid-morning hunger pangs!
Once you find a breakfast you really enjoy, you may want to mix it up: while eating a bowl of bran flakes will give you a nutritious boost, if you start to get bored with it, breakfast will feel more like a chore than a pleasure. Perhaps alternate between cereals, eggs, toast, and yogurt throughout the week for a variety of healthy flavors.