10 Breakfast Foods That Are the Healthiest

These wholesome breakfast staples and additions, like eggs and oatmeal, give you the nutrients and energy you need to start the day.

When you next rush out the door in the morning without eating, think about this: According to Johns Hopkins, skipping breakfast can cause you to overeat later in the day. On the other side, a nutritious breakfast gives you energy, satisfies your appetite, and prepares you for making wise choices throughout the rest of the day.

Here are the 10 healthiest breakfast options, along with some nutritionist advice on how to make them even better for you.

Oatmeal

Oatmeal is a traditional morning food that offers a wealth of nutritional advantages. According to a review published in Frontiers in 2019, beta-glucan, a type of fiber found in oats, has been demonstrated to help decrease cholesterol when consumed frequently. Need another motivation to engage? According to Harvard Health, oats are also a good source of phosphorus, magnesium, thiamine, and zinc.

Oatmeal is generally a healthy option. Just stay away from the flavored varieties, which may be highly sugared. Instead, add milk and some honey to your bowl to make it sweeter, and then garnish with fruit and nuts.

Grapefruit

Grapefruit is hydrating, filling, and rich in antioxidants that support the immune system, therefore it entered the list of healthy breakfast foods. According to Johns Hopkins, grapefruit's high fiber content slowly breaks down sugar, making it a great fruit for diabetics who are watching their blood glucose levels.

Giovinazzo advised pairing it with protein for a balanced breakfast, like yogurt or an egg. However, if you take any prescriptions, you should first speak to your doctor because grapefruit and grapefruit juice, according to Johns Hopkins, can conflict with some prescription medications.

Eggs

Previously avoided because of their high dietary cholesterol content, eggs are now valued for their high levels of protein and other minerals like vitamin D. One big raw egg has 6.3 grams of protein and 2 milligrams of vitamin D, among other nutrients, according to the US Department of Agriculture (USDA).

There is cholesterol in eggs. However, a 2018 study that was published in the journal Heart indicated that eating eggs did not raise the risk of developing heart disease. In fact, their risk of having heart disease was reduced by 11%.

Eggs are a fantastic food to have in your diet, according to Giovinazzo, if you're generally picking lean proteins and consuming little to no fat and cholesterol.

Greek Yogurt

According to the Harvard T.H. Chan School of Public Health, this tangy, creamy yogurt is packed with calcium and has plenty of protein to keep you feeling full throughout the morning. The best option is to get a basic, low-fat version and toss in some fruit to add sweetness and flavor (and a dose of added nutrition).

Giovinazzo stated, "I adore Greek yogurt because it's so quick and simple. You can always bring it with you when you leave the house.

Bananas

Nothing beats a banana for breakfast to stave off mid-morning cravings. According to a 2019 analysis by Nutrients, the yellow fruit is one of the best sources of resistant starch, especially when they are still slightly green. According to the Johns Hopkins Patient Guide to Diabetes, resistant starch is a beneficial carbohydrate that keeps you feeling fuller for a longer period of time.

Giovinazzo suggested, "Slice it up and put it in your oatmeal or cereal." You might not need more sugar because it will naturally provide sweetness.

According to the Harvard T.H. Chan School of Public Health, bananas are a particularly good choice for persons with high blood pressure because they contain a healthy amount of potassium, an electrolyte that naturally lowers blood pressure.

Watermelon

Watermelon is a great way to hydrate in the morning, as its name suggests. The USDA estimates that 9.2 ounces of water make up one slice of watermelon.

According to the USDA, a cup and a half of watermelon has an average of 9–13 milligrams of lycopene, making it one of the top sources of this luscious fruit. According to the Harvard T.H. Chan School of Public Health, lycopene, a vitamin included in red fruits and vegetables, has been demonstrated to lower inflammation, enhance immune system performance, and prevent blood clots.

Almond Butter

Don't consume dairy or eggs? According to the USDA, almond butter is a superior alternative source of protein (at 20 grams per cup). A healthy substitute for saturated fat, monounsaturated fat is also abundant in it, according to the American Heart Association. Aside from that, Giovinazzo added, "it's incredibly good spread on whole grain toast or combined with a banana or an apple."

Strawberries

Because they are so abundant in antioxidants without being calorie-dense, berries are considered superfoods, according to Giovinazzo.

According to the USDA, a cup of strawberries also has 3 grams of fiber and 85 milligrams of vitamin C.

Additionally, strawberries are heart-healthy. According to a 2013 study in the journal Circulation, those who consumed more than three servings of either strawberries or blueberries per week were less likely to suffer a heart attack over the course of an 18-year span. Similar to blueberries, strawberries are an excellent source of anthocyanins.

Blueberries

These small superfruits are packed with antioxidants whether they are fresh or frozen. A 2017 investigation from the New Jersey Agriculture Experiment Station at Rutgers University found that regular consumption of blueberries can enhance cognition and motor skills.

According to the study, bluberries contain significant amounts of anthocyanins, a type of potent antioxidant. Anthocyanins aid in preventing sickness and damage to brain cells.

Coffee

Coffee has a number of advantages. According to Johns Hopkins, drinking coffee may help you live longer, have healthy levels of liver enzymes, handle sugar more effectively, and have stronger DNA. A stroke, colon cancer, Alzheimer's disease, Parkinson's disease, and heart failure are also less likely to strike you down.

According to Johns Hopkins, coffee also includes antioxidants and other substances that can lower inflammation and stave off disease.

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