Eggs are undeniably healthy and delicious. Studies have shown eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels
2. Greek Yogurt
Greek yogurt is creamy, delicious and nourishing. It is made by straining whey and other liquid from the curds, which produces a creamier yogurt that is more concentrated in protein.
Oatmeal is the best breakfast choice for cereal lovers. Oatmeal in Bowl and Spoon. It’s made from ground oats , which contain a unique fiber called beta-glucan. This fiber has many impressive health benefits, including reduced cholesterol
Berries are delicious and packed with antioxidants. Popular types include blueberries , raspberries, strawberries and blackberries.
They’re lower in sugar than most fruits, yet higher in fiber. In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup.
Nuts are tasty, satisfying and nutritious. They’re a great addition to breakfast because they are filling and help prevent weight gain.
Fruit can be a delicious part of a nourishing breakfast. All types of fruit contain vitamins, potassium, fiber and are relatively low in calories. One cup of chopped fruit provides about 80–130 calories, depending on the type.
Eating an unhealthy breakfast can be far worse than not eating at all.
1. Low- or no-fiber cereals
Cereal that is high in carbohydrates and sugar and low in fiber will cause your blood sugar to spike, then quickly drop—which can lead to mid-morning cravings and moodiness.
2. Pancakes and Waffles
Pancakes and waffles are popular choices for weekend breakfasts at home or in restaurants. Both pancakes and waffles contain flour, eggs, sugar and milk . They are cooked somewhat differently, however, in order to achieve a distinct shape and texture.
3. Toast with Margarine
Toast topped with margarine may seem like a good breakfast choice, since it doesn’t contain saturated fat or sugar.
However, this is actually an unhealthy breakfast for two reasons. First, because the flour in most bread is refined, it provides you with few nutrients and little fiber. Second, most margarines contain trans fats , which are the most unhealthy type of fat you can eat.
Despite a reputation for being healthy, most muffins are just small cakes in disguise.
They’re made from refined flour, vegetable oils, eggs and sugar. The only healthy ingredient is the eggs.
5. Fruit Juice
Fruit juice is one of the worst choices you can make if you’re trying to avoid hunger, weight gain and chronic disease.
6. Toaster Pastries
In addition to being high in sugar and refined flour, toaster pastries only have a couple of grams of protein.
Breakfast has the potential to set you up for a day of great energy levels, stable blood sugar and control over your appetite and weight.
On the other hand, making a poor choice at breakfast can leave you hungry and struggling to get through the rest of the day.
It can also increase your risk of developing health problems in the future. If you’re going to eat breakfast, make it one that contains protein, healthy fat and fiber from unprocessed, whole foods.