Start your day off right
The next time you rush out the door in the morning without something
to eat, consider this: Skipping breakfast can set you up for overeating
later in the day. A healthy a.m. meal, on the other hand, can give you
energy, satisfy your appetite, and set the stage for smart decisions all
day long.
"You want to aim for a breakfast that combines good
carbs and fiber with some protein," says Erica Giovinazzo, MS, RD, a
nutritionist at Clay Health Club and Spa, in New York City. Luckily,
your options are plenty. Here's a look at some of our favorite breakfast
foods, along with expert tips for making them even healthier.
Oatmeal
You may have noticed a heart-shaped seal on your box of oatmeal
recently. The seal's there because oats contain beta-glucan, a type of
fiber that's been shown to help lower cholesterol when eaten regularly.
Need another reason to dig in? Oats are also rich in omega-3 fatty acids, folate, and potassium.
Steel-cut oats, which take about 15 minutes to cook, contain more fiber than rolled oats or instant varieties, but any type of oatmeal is a healthy choice. Just avoid the flavored kinds, which can be packed with sugar. Instead, sweeten your bowl with milk and a bit of honey, and top with fruit and nuts.
Steel-cut oats, which take about 15 minutes to cook, contain more fiber than rolled oats or instant varieties, but any type of oatmeal is a healthy choice. Just avoid the flavored kinds, which can be packed with sugar. Instead, sweeten your bowl with milk and a bit of honey, and top with fruit and nuts.
Greek yogurt
This tangy, creamy yogurt is loaded with calcium
and boasts plenty of protein—nearly twice as much as regular yogurt—to
keep you feeling full throughout the morning. Your best bet: Choose a
plain, nonfat variety, and add some fruit to give it some sweetness and
flavor (and a dose of added nutrition).
"I love Greek yogurt because it's really quick and easy," Giovinazzo says. "You can always take it with you on your way out the door."
"I love Greek yogurt because it's really quick and easy," Giovinazzo says. "You can always take it with you on your way out the door."
Wheat germ
A little wheat germ goes a long way. Just two tablespoons provides about 15% of your recommended daily intake of vitamin E and 10% of your daily folate. "Vitamin E is often a little low in people's diets, so this is a good way to add in some extra—especially if you don't eat a lot of nuts or seeds, two other big sources," Giovinazzo says.It's easy to incorporate wheat germ into almost any meal, including your go-to breakfasts: Sprinkle it over cereal, stir it into yogurt, or mix it into a smoothie.
Grapefruit
Trying to lose weight? According to one study,
eating half a grapefruit before each meal may help you slim down
faster, thanks to the fruit's fat-burning properties and its beneficial
effect on blood sugar and insulin levels. Grapefruit is also hydrating,
filling, and packed with immunity-boosting antioxidants.
For a well-rounded breakfast, pair it with protein—such as yogurt or an egg, Giovinazzo suggests. But check with your doctor first if you take any medications, as grapefruit and grapefruit juice can interfere with some prescription drugs.
For a well-rounded breakfast, pair it with protein—such as yogurt or an egg, Giovinazzo suggests. But check with your doctor first if you take any medications, as grapefruit and grapefruit juice can interfere with some prescription drugs.
Bananas
There's nothing like a banana at breakfast to keep those mid-morning
cravings at bay. The yellow fruit—especially when they're still a touch
green—are one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer.
"Slice it up and add it to cereal or oatmeal," Giovinazzo suggests. "It will add natural sweetness, so you may not need additional sugar."
Thanks to a healthy dose of potassium, an electrolyte that helps lower blood pressure naturally, bananas are a particularly good choice for people with hypertension.
"Slice it up and add it to cereal or oatmeal," Giovinazzo suggests. "It will add natural sweetness, so you may not need additional sugar."
Thanks to a healthy dose of potassium, an electrolyte that helps lower blood pressure naturally, bananas are a particularly good choice for people with hypertension.
Eggs
These incredible edibles have made quite a comeback in recent years.
Once shunned for being high in dietary cholesterol (one yolk contains
about 60% of your daily allotment), eggs are now embraced as a healthy
source of protein and nutrients like vitamin D.
Why the turnabout? Research has shown that the cholesterol in our food
has less of an impact on blood cholesterol than previously thought.
"If, overall, you're choosing lean proteins and not eating a ton of fat and cholesterol, then eggs are a great thing to have in your diet," says Giovinazzo. The American Heart Association recommends that people with normal cholesterol limit their cholesterol intake to 300 milligrams per day.
"If, overall, you're choosing lean proteins and not eating a ton of fat and cholesterol, then eggs are a great thing to have in your diet," says Giovinazzo. The American Heart Association recommends that people with normal cholesterol limit their cholesterol intake to 300 milligrams per day.
Almond butter
Don't eat eggs or dairy? Almond butter is an excellent alternate
source of protein, and it's filled with monounsaturated fat (one of the good fats). Plus, as Giovinazzo points out, "it's really delicious spread on whole grain bread or paired with a banana or an apple."
Nutritionally, almond butter is comparable to peanut butter, and they each have about 100 calories per tablespoon. Almond butter contains slightly less saturated fat, though—a definite point in its favor, even for people who aren't allergic to peanuts.
Nutritionally, almond butter is comparable to peanut butter, and they each have about 100 calories per tablespoon. Almond butter contains slightly less saturated fat, though—a definite point in its favor, even for people who aren't allergic to peanuts.
Watermelon
As its name suggests, watermelon is an excellent way to hydrate in
the morning. What's less well known is this juicy fruit is among the
best sources of lycopene—a nutrient found in red fruits and vegetables that's important for vision, heart health, and cancer prevention.
Best of all, watermelon contains just 40 calories per cup, landing it on lists of so-called negative-calorie foods that supposedly burn more calories during digestion than they add in. (Actually, it's a bit more complicated than that, but that's no reason to not eat watermelon!)
Best of all, watermelon contains just 40 calories per cup, landing it on lists of so-called negative-calorie foods that supposedly burn more calories during digestion than they add in. (Actually, it's a bit more complicated than that, but that's no reason to not eat watermelon!)
Flax seed
Sprinkling ground flaxseed into a smoothie or bowl of cereal will turn your breakfast into a gold mine of omega-3 fatty acids;
just two tablespoons contains more than 100% of your recommended daily
intake for those heart-healthy fats. Flaxseed, which has a nutty flavor,
also is rich in fiber and lignan, an antioxidant that's been shown to
protect against breast cancer.
A word of caution: Whole flaxseeds will pass through your body without being digested, so be sure to buy them ground or grind them yourself with a coffee or spice grinder.
A word of caution: Whole flaxseeds will pass through your body without being digested, so be sure to buy them ground or grind them yourself with a coffee or spice grinder.
Blueberries
Fresh or frozen, these tiny superfruits
pack a big antioxidant punch. Or better yet, a flurry of punches:
Studies suggest that eating blueberries regularly can help improve
everything from memory and motor skills to blood pressure and
metabolism. (Wild blueberries, in particular, have one of the highest
concentrations of the powerful antioxidants known as anthocyanins.)
Blueberries are also lower in calories than a lot of other fruits (they contain just 80 per cup), so you can pile them onto your cereal without worrying about your waistline.
Blueberries are also lower in calories than a lot of other fruits (they contain just 80 per cup), so you can pile them onto your cereal without worrying about your waistline.
Strawberries
"Berries are superfoods because they're so high in antioxidants without being high in calories," Giovinazzo says. One cup of strawberries, for instance, contains your full recommended daily intake of vitamin C, along with high quantities of folic acid and fiber.Strawberries are good for your ticker, too. A 2013 study found that women were less likely to have a heart attack over an 18-year period if they ate more than three servings of strawberries or blueberries per week. (Strawberries, like blueberries, are a good source of anthocyanins.)
Morning Coffee
That espresso doesn't just wake you up. Coffee drinking has been
linked to a lower risk of several diseases (such as diabetes and
prostate cancer), and it may even help you live longer.
Researchers suspect the combination of caffeine and antioxidants are
responsible for many of the observed health benefits. (A 2005 study found that coffee is the number-one source of antioxidants in the U.S. diet, believe it or not.)
Of course, loading coffee up with cream and sugar may erase any potential benefits. So skip the fancy flavored drinks, and stick with skim milk.
Of course, loading coffee up with cream and sugar may erase any potential benefits. So skip the fancy flavored drinks, and stick with skim milk.
Tea
Not a coffee person? Tea has a pretty impressive résumé of health benefits,
too. Because it has less caffeine, it hydrates you more effectively
than coffee, and it's also a rich source of the immunity-boosting
antioxidants known as catechins.
All tea (black, green, or white) provides antioxidants, but green tea may be healthiest of all. Research suggests that drinking five cups a day can increase your body's metabolism and help you lose more weight around the middle.
All tea (black, green, or white) provides antioxidants, but green tea may be healthiest of all. Research suggests that drinking five cups a day can increase your body's metabolism and help you lose more weight around the middle.
