Breakfast is the most important meal of the day. For those with weight loss goals, it is a meal that can’t afford to be skipped for so many reasons. For instance, skipping breakfast often increases hunger later in the day, which can lead to overeating. However, by eating your morning meal, you will feel fuller longer, and have more time to burn those calories throughout the day. But just like any other meal, there are healthy choices and not-so-healthy choices when it comes to breakfast options.
Here are some of the six best foods to have for breakfast:
Oatmeal. Oatmeal is a breakfast food that is rich in fiber and helps lower cholesterol. A recent study published by Harvard found eating more who grains (like oatmeal) can reduce your risk of cardiovascular disease-related mortality by fifteen percent. Try to avoid the high-sugar instant packets and try old-fashioned, steel-cut, or quick oatmeal with low-fat milk or water. Great healthy ways to add flavor to your oatmeal are by adding fresh fruit, peanut butter, or cinnamon.
Yogurt. Yogurt is filled with protein and rich in calcium that your bones need. A study published by the American Journal of Clinical Nutrition suggests yogurt may help make the immune system more resilient and increase resistance to cancer and infection. Avoid fruit-flavored yogurts because they are loaded with added sugar. A teaspoon of honey can be added to plain Greek yogurt for more flavor.
Eggs. Eggs are rich in the nutrients the body needs. Studies show that eggs can lower risk of heart disease, stroke, and various health problems. Eggs are rich in protein and quite filling!
Peanut Butter. Peanut Butter is rich in protein and is a good source of monounsaturated fat (“the good fat”). Add this to your oatmeal or rye bread for a protein-packed breakfast that will leave you feeling satisfied. Peanut butter is relatively high in calories, so make sure not to have more than two tablespoons in one sitting.
Berries. Berries have a myriad of health benefits that include decreasing inflammation levels in the body. They are rich in flavor and are high in fiber, which benefits blood sugar. A recent Harvard study found heart health benefits for women who consumed berries regularly. Berries are the perfect compliment to any breakfast meal. Put berries with low-fat yogurt, oatmeal, an omelet and you will be a healthy and happy camper.
Meal Replacement Shakes. Shakes are the perfect breakfast for a person on the go. Meal replacement shakes are low in calories and high in the nutrients a person needs (especially protein). These shakes help create calorie deficits needed for weight loss while maintaining a healthy body.