What kind of breakfast is the best

If fresh berries are expensive or not in season, buy frozen berries, which are just as nutritious. However, it is best to choose frozen berries without any added sugar for optimal health benefits. The health benefits of flaxseed include lowering blood levels of cholesterol , improving insulin sensitivity, lowering blood sugar, and even protecting against breast cancer. People can sprinkle flaxseeds on yogurt or oatmeal, or blend them into smoothies.

It is essential to purchase ground flaxseed or to grind the seeds at home, as whole flaxseeds will pass through the body without breaking down. Greek yogurt is another excellent source of protein to eat in the morning. Greek yogurt is thick and creamy and contains more protein than regular strained yogurt. Greek yogurt is also rich in calcium and contains probiotics that help support a healthy gut and immune system. People can pair this low-fat, high-protein food with other foods on this list, such as berries or nut butter.

Black, green, and white teas all contain antioxidants, but green tea is probably the most healthful. According to one study , green tea may help burn fat and promote weight loss. These teas contain some caffeine but not as much as coffee. Tea can also help a person stay hydrated.

Cottage cheese is another protein powerhouse. One study showed that cottage cheese could curb hunger just as efficiently as eggs do. Cottage cheese is also rich in B vitamins , vitamin A, and calcium. People can eat cottage cheese by itself, or mix it with other savory foods, such as pepper and spring onions , or fruit or nuts. Bananas are a quick and convenient addition to a nutritious breakfast.

Plus, Greek yogurt is full of beneficial nutrients like calcium, vitamin B12, zinc, potassium, and phosphorus 9. Certain types are good sources of probiotics like Bifidobacteria , which support your digestion. If you prefer an even creamier, higher protein product, Icelandic yogurt — known as skyr — is another great option. Try topping Greek yogurt with berries or chopped fruit to add more fiber, vitamins, and minerals. Greek yogurt is not only high in protein and low in calories, but certain types are also high in probiotics, which support gut health.

Notably, many athletes drink coffee as a natural pre-workout beverage to support sports performance 12 , It also contains other beneficial compounds, such as chlorogenic acid, caffeic acid, and diterpenes, which have antioxidant and anti-inflammatory properties 14 , Most studies suggest that 1—3 cups — mL per day — containing about — mg of caffeine — provide these benefits. Try to use sugar sparingly or avoid it altogether, as too much sugar is linked to health risks.

The caffeine in coffee promotes alertness and enhances physical and mental performance. Drinking coffee regularly is associated with a lower risk of illnesses. This soluble fiber not only helps reduce cholesterol levels but also promotes feelings of fullness by delaying stomach emptying and triggering the release of peptide YY, a fullness hormone that may prevent overeating 18 , 19 , 20 , Plus, oats are a good source of iron, B vitamins, manganese, magnesium, zinc, and selenium They also contain around 10 grams of protein per cup 81 grams.

To boost the protein content, make oatmeal with milk instead of water, mix in some protein powder, or serve it with a side of eggs Therefore, people with gluten-related disorders should choose oats that have been certified gluten-free.

Oatmeal is rich in beta glucan, a type of fiber that may lower cholesterol levels and increase feelings of fullness. It also contains many vitamins and minerals. Chia seeds are extremely nutritious and a great source of fiber.

In fact, just 1 ounce 28 grams provides an impressive 10 grams of fiber per serving In turn, this process helps you feel full 25 , 26 , One small study gave participants either plain yogurt or yogurt with 7 or 14 grams of chia seeds. Both chia seed groups observed significantly more fullness, less hunger, and reduced overall food intake than the plain yogurt group Another study found that eating chia seeds led to significantly reduced hunger compared with flaxseeds.

Although both seeds are highly nutritious, the gelling properties of chia seeds may be responsible Berries — including blueberries , raspberries, strawberries, and blackberries — are delicious and packed with antioxidants.

Most are high in fiber, which promotes fullness. In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup — grams 32 , Plus, 1 cup — grams of berries contains only 50—85 calories depending on the type 32 , 33 , Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.

Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. A single copy of these materials may be reprinted for noncommercial personal use only.

This site complies with the HONcode standard for trustworthy health information: verify here. This content does not have an English version. This content does not have an Arabic version. See more conditions. Healthy Lifestyle Nutrition and healthy eating. Products and services. Healthy breakfast: Quick, flexible options These healthy out-of-the-box options will fuel you up without slowing you down.

By Mayo Clinic Staff. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Please try again. Something went wrong on our side, please try again. Show references O'Neil CE. The role of breakfast in health: Definition and criteria for a quality breakfast. Journal of the Academy of Nutrition and Dietetics.

Hensrud DD, et al. Add 5 habits. Younkin recommends two eggs, cooked however you like them. Smoked salmon is another great option. For a plant-based version, try hemp seeds and a squeeze of lime or black beans and salsa.

The possibilities are endless, but if you want some inspiration, we have lots of healthy avocado toast recipes. Whether you follow a vegan diet or just like to make some of your meals plant-based, a tofu scramble is a great way to get more plant-based protein in your diet, which is tied to many different health benefits.

Add your favorite vegetables, herbs, and spices and pair with whole grain toast topped with nut butter or avocado for a well-balanced filling breakfast. Or, wrap it up in a tortilla with black beans, veggies, salsa, and avocado for a super filling plant-forward breakfast burrito. Another fast breakfast for busy mornings is to make a Greek yogurt parfait. Greek yogurt contains more protein than regular yogurt, making it more filling. Choose plain over flavored yogurts and add your own fruit to limit added sugar.

Finish it with some chopped nuts for some healthy fat and a sprinkle of your favorite granola for added flavor. You can change it up throughout the year by choosing whatever fruit is in season. Weekends can be a great time to whip up a batch of waffles or pancakes that can be eaten throughout the week. Whole-grain options, whether made from whole wheat flour or oats, are the best choice to keep blood sugar stable and keep you satisfied longer.