Breakfast is also a meal that can be enjoyed with healthier food or full of indulgence. So what makes a balanced breakfast? Home Healthy You Our Favorite Quick Tips On Eating a Healthy Breakfast. Our favorite quick tips on eating a healthy breakfast.

Breakfast can aid better memory and concentration. Protein: Choose a food that has plenty of protein like Greek yogurt, nuts or seeds.

Whole grains: These are packed with fiber and often have many nutrients such as vitamin B, iron and folate. An example could be whole oats like in these baked oatmeal cups or overnight oats.

To get you started, we've compiled a list of tasty ingredients that you can mix and match to build a nutrient-dense breakfast that will give you long-lasting energy. Chia seeds are tiny little dynamos for your health.

Full of fiber and protein a 1. Another benefit? They're gluten-free and vegan, making them an excellent choice for many dietary preferences.

To make your own creamy and delicious chia pudding, simply mix ¼ cup chia seeds with 1 cup of milk plant-based or cow-based, your choice ; stir it up, cover, and leave in the fridge overnight. The seeds will absorb the liquid and plump up into a tasty pudding. Add maple syrup, nut butter, fruit, honey or jam for an Insta-worthy brekkie.

The curds are trending on TikTok as everyone is discovering the versatility of the old-school snack: A half cup of low-fat cottage cheese has 14 g of protein plus healthy doses of calcium, vitamin B12 and other nutrients.

Thicker and creamier than the yogurt cups we used to take to school in decades past, Greek yogurt is made by straining out the liquids and whey, which gives it a denser — and more filling — quality.

Packed with protein 14 g per cup , it's also an excellent source of calcium and other essential nutrients. On top of all that, many brands contain probiotics, which can help with gut health check the label to be sure.

There are endless flavored options, but if you want to control the amount of added sugars, choose the plain variety and then mix in your own fruits and top with nuts or granola. If you crave a chewy piece of bread in the morning, go for it! Be sure to choose whole grains , which contain antioxidants that protect your tissues from harmful inflammation.

The B vitamins found in whole grains also help your body convert food into energy. You can choose anything from quinoa to farro, buckwheat groats to millet as a base layer of a breakfast bowl and layer it with savory ingredients try eggs or lox or sweet additions almond milk or honey!.

Some people like to drink their breakfast — and this is a healthy way to do it. In addition to protein powder, she adds two big handfuls of spinach, unsweetened nut milk, high-fiber fruits like berries and a dash of cinnamon to her shakes.

When choosing a protein powder , Fischer recommends looking for one that's a complete protein meaning it contains all nine essential amino acids and is verified by a third party which ensures an outside company has performed quality-control testing.

If you see words like organic, grass-fed, wild or non-GMO on the label, that's a good sign, too. Nature's perfect individually packaged snack, bananas help fill you up and contain folate and vitamin B6, which aid in the production of serotonin — that can improve mood and reduce anxiety , all before 9am.

The soluble fiber also helps lower cholesterol by removing it from your GI tract and preventing it from moving into your bloodstream i. And, if you're up early for a workout, the electrolytes potassium and magnesium found in bananas will help you recover quickly.

For an extra heart-healthy kick, slice bananas on top of morning oats with a tablespoon of walnuts. Well, we can't talk breakfast without paying homage to the classic dish of sunny-side up or scrambled eggs.

Full of vitamins A, D and B12, they're inexpensive and nutrient-dense. Protein takes longer to digest than carbs so you feel fuller for a longer amount of time.

GH Nutritionist-Approved Eggland's Best Cage-Free Eggs have six times more vitamin D and 10 times more vitamin E compared to ordinary eggs. For a breakfast that's full of fiber and lean protein, try making scrambled eggs on whole-grain toast with sliced tomato or a spinach-broccoli-mushroom omelet.

Like little bursts of morning sun every time you bite into them, strawberries, blueberries, blackberries, and raspberries are the perfect addition to any breakfast. Recent studies suggest berries have beneficial roles in many functions of the body, like supporting immune function and the gastrointestinal system.

A cup of strawberries has 3 grams of fiber and all of your day's vitamin C needs. The antioxidants found in berries also have cell-protecting properties. Eating more of them can help protect your blood vessels from harmful plaque and boost circulation.

Oats are one of the best breakfast foods for a number of reasons. Eating whole oats has been linked to a reduced risk of heart disease thanks to a type of fiber known as "beta-glucan" which research shows to improve cholesterol levels.

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Develop and improve services. Use limited data to select content. List of Partners vendors. By Christina Manian, RDN. Medically reviewed by Jessica Levinson, MS, RDN, CDN. Jessica Levinson, MS, RDN, CDN is a nationally recognized nutrition expert with over 16 years of experience in culinary nutrition and communications.

Learn More. Fact checked by Haley is a Wisconsin-based creative freelancer and recent graduate. Our Fact-Checking Process. In This Article View All.

In This Article. Is Breakfast Important? Healthiest Breakfast Nutrients. Foods to Avoid. What's the Best Time to Eat? Healthiest Breakfast Foods. These Are the 6 Healthiest Bread Options Out There, According to RDNs.

Creamy Yogurt Recipe. Crunchy Skillet Eggs With Herbs. How to Make a Fried Rice Breakfast Scramble. Strawberry-Chia Breakfast Pudding. Savory Oatmeal With Spinach and Poached Eggs. Mango-Turmeric Smoothie.

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Read our editorial guidelines to learn more about how we fact check our content for accuracy. Carbohydrates Harvard TH Chan School of Public Health. Protein Harvard TH Chan School of Public Health.

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