Good options for breakfast foods include oatmeal, eggs, nuts, berries, and Greek yogurt. These options give energy and make a person feel full for longer than processed foods such as donuts.
A healthful breakfast contains nutritious foods that provide energy and make a person feel full, which can help prevent overeating later in the day.
Popular American breakfast foods, such as donuts, pastries, and pancakes, usually contain saturated fat and sugar and little protein or fiber. This article lists 11 alternatives to consider.
Oatmeal contains beta-glucan, which is a thick, sticky fiber that helps people feel full for longer and may also lower cholesterol.
According to a 2021 review, oats are also a source of the following nutrients:
- antioxidants
- protein
- dietary fiber
- lipids
- certain vitamins and minerals
Research in the review suggests that oats also offer benefits for gut health as well as various health conditions, including celiac disease and type 2 diabetes.
Eggs are a popular breakfast food. They are nutritious and contain high quality protein.
Some people think that eggs are unhealthful because of the amount of cholesterol they contain. However, a 2021 review concludes that eggs are a healthy and cost-efficient food.
The review suggests that a person’s dietary pattern is more important to overall blood cholesterol levels than the influence of cholesterol levels in eggs.
Another 2022 review also suggests that egg protein can help to decrease appetite and may protect against certain health conditions, such as infection.
If someone does not eat animal products, nuts are a good way to get enough protein. Nuts can also contain antioxidants, magnesium, potassium, and heart-healthful fats.
According to a 2022 review, daily nut consumption may reduce the risk of some chronic health conditions. However, more research is necessary to understand the ideal intake of various types of nuts.
Nut butter is very versatile. People can spread it on whole grain toast, mix it into oatmeal or yogurt, or use it as a dip for fresh fruit. Some types of nut butter include:
- peanut butter
- almond butter
- cashew butter
- unsweetened cocoa and hazelnut butter
Drinking coffee with breakfast is popular due to its caffeine content. A
- obesity
- type 2 diabetes
- metabolic syndrome
- some types of cancer
- all-cause mortality
The review suggests that up to four cups of coffee, or 400 milligrams, is safe to consume daily. However, the authors note that people should consider the time gap between any medications they take and drinking coffee to prevent any interaction.
People may get the most benefits by reducing or avoiding sugar in their coffee. They can also choose nonfat or plant-based milk instead of cream.
Berries of all kinds can be an excellent way to start the morning. They are low in calories but high in fiber, vitamins, and minerals. Examples include:
A 2021 review suggests that berries may also offer protective effects against inflammatory conditions, heart diseases, metabolic disorders, and more.
Sprinkle berries on cereal, oatmeal, or yogurt, or blend them into smoothies. If fresh berries are expensive or out of season, frozen berries are just as nutritious. However, frozen berries without added sugar offer optimal health benefits.
Flaxseeds are rich in omega-3 fatty acids, protein, and fiber. They may offer health benefits such as:
- lowering total cholesterol levels in people with dyslipidemia
- lowering fasting blood sugar levels
- slow tumor growth
- reduce the intensity of menopause symptoms
- increasing skin hydration
People can sprinkle flaxseeds on yogurt or oatmeal, or blend them into smoothies. People should purchase ground flaxseed or grind the seeds at home, as whole flaxseeds may 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 may contain higher levels of protein than other types of yogurt.
Greek yogurt also contains calcium and probiotics that help support a person’s 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.
Green, black, white, and oolong teas
- polyphenols
- amino acids
- proteins
- carbohydrates
These teas may help to improve mental alertness, relieve digestive issues, and protect against health issues, including heart disease. Tea can also help a person stay hydrated.
Cottage cheese is another protein powerhouse. According to a 2023 review, it is also a rich source of:
- minerals
- lipids
- vitamins
- probiotics
People may wish to choose a brand of cottage cheese that does not contain added salt.
People may enjoy cottage cheese by itself or mix it with other foods, such as pepper and spring onions, fruits, or nuts.
Bananas are a quick and convenient addition to a nutritious breakfast. They can also make a good mid-morning snack to keep hunger at bay.
A 2024 study states that green bananas contain resistant starch. The body does not digest resistant starch, so it travels through the body unchanged, which helps support digestive health.
Bananas are also a great source of potassium, which
Whole grains contain more nutrients and active substances than refined grains. They are a
- heart disease
- stroke
- type 2 diabetes
- obesity
It can also help people feel full in the mornings.
When eating breakfast in the morning, people should aim to choose foods that are filling and contain lots of nutrients. Choosing the best foods to eat in the morning can help curb hunger and kick-start a person’s metabolism for the day.
People can opt for whole grains. They may also choose to combine oats with berries or bananas.