Breakfast is a very important meal – it can either make or break your day.

While some people prefer to skip breakfast, others need energy sources to get going.

If you enjoy breakfast, choosing nutritious foods can provide lasting energy and keep you full for hours. 

These foods are usually high in fiber, protein, healthy fats and micronutrients. 

 While it is best to avoid unhealthy options that are high in sugar, refined carbohydrates and supplements, it is not always easy to know what to choose.

 That way, the list below will help you make a healthy breakfast.

Here are some great food and drinks to enjoy in the morning.

Eggs

Eggs are a great, nutritious snack. 

 They are an excellent source of protein, which helps in muscle synthesis. Since protein takes some time to digest, it also helps you fill your stomach.

 In one study, people who ate eggs and toast for breakfast reported significantly less appetite than bran cereal, which showed that the egg group had higher protein intake – 25 grams vs. 11. Gram – promotes greater fullness.

In addition, the egg group ate fewer calories at lunch, suggesting that this dish may be helpful in weight management. 

 Eggs are one of the best sources of choline, an important nutrient for brain and liver health

Contrary to popular belief, eggs do not raise cholesterol levels in most people despite their high cholesterol levels. In fact, a review of 23 studies found that eggs had a mild protective effect against heart disease.

 That said, try to limit the amount of highly processed breakfast items that are usually paired with eggs, such as breakfast sauce and bacon. 

Instead, eat your eggs with other nutritious foods, such as whole green toast, whole fruits, or steamed vegetables.

 

 Greek yogurt is a great option if you are looking for a quick breakfast

 It is made by filtering whey and other liquids from yogurt, which produces a creamy product that is more concentrated in protein than regular yogurt. 

 In addition, it is low in calories compared to other protein sources. 1-cup (245-gram) serving contains 25 grams of protein and only 149 calories

In addition, Greek yogurt is rich in useful nutrients such as calcium, vitamin B12, zinc, potassium and phosphorus

.

Some types are good sources of probiotics, such as Bifidobacteria, which help your digestion. 

To make sure your yogurt contains probiotics, look for the phrase “containing living and active cultures” on the label.

 If you prefer even more creamy, high-protein products, Icelandic yogurt – also known as squid – is another great option.

 Try adding Greek yogurt with berries or sliced ​​fruit to add more fiber, vitamins and minerals. 

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Besides water, coffee is the most popular beverage in the world. About 85% of Americans drink coffee on a regular basis.

It is high in caffeine, a molecule that promotes alertness, improves mood, and enhances physical and mental performance.

 In particular, many athletes drink coffee as a natural pre-workout drink to support sports performance. 

 It also contains other beneficial compounds, such as chlorogenic acid, caffeic acid, and diuretics, which have antioxidant and anti-inflammatory properties.

 In fact, regular consumption of coffee is associated with many health benefits, such as lower risk of heart disease, type 2 diabetes, obesity, liver disease, Parkinson’s, certain types of cancer, and even death from all causes.

Most studies show that 1–3 cups (240–710 ml) per day – which contains approximately 300–400 mg of caffeine – provides these benefits.

 Although this amount is safe for adults, if you are pregnant you should limit it to 300 mg or less of caffeine daily.

Finally, it is best to drink your coffee with black or dairy or plant-based milk

. Try to use less sugar or avoid it altogether, as too much sugar is associated with health risks.

 Oatmeal is a classic breakfast option – and it’s nutritious for the boot.

It is made from rolled or steel-cut oats, which contain a unique fiber called beta-glucan. 

 This soluble fiber not only helps lower cholesterol levels but also promotes a feeling of fullness by delaying emptying the stomach and stimulating peptide YY excretion, which can prevent overeating. 

 In addition, oats are a good source of iron, B vitamins, manganese, magnesium, zinc and selenium.

 They also contain about 10 grams of protein per cup (81 grams). To increase protein intake, make oatmeal with milk instead of water, mix in some protein powder, or serve with eggs. 

 Keep in mind that oats do not contain gluten but are often processed with gluten-containing grains, which increases the risk of cross-contamination.

 Therefore, people with gluten-related disorders should choose oats that have been confirmed to be gluten-free

 

– including blueberries, raspberries, strawberries, and blackberries – are delicious and full of antioxidants.

 Most are high in fiber, which promotes fullness. In fact, raspberries and blackberries each  provide an impressive 8 grams of fiber per cup (123–144 grams). 

 Also, 1 cup (123-144 grams) of beer contains only 50-85 calories, d epending on the type.

Berries also offer antioxidants called anthocyanins, which give them the characteristic blue, purple and red color. 

A diet high in anthocyanins is associated with reduced inflammation and a lower risk of diseases such as heart disease and certain types of cancer.

 Furthermore, anthocyanins are associated with better brain health and can prevent age-related mental decline. 

 You can buy berries all year round, either fresh or frozen. Add them to Greek yogurt, cottage cheese, oatmeal, or fruit smoothies for a delicious breakfast. 

 Cottage cheese is a great high protein breakfast item, packed with 24 grams of protein per cup (220 grams).

A high protein breakfast is associated with more fullness and less appetite

 

In fact, one study found that cottage cheese is as filling and satisfying as an egg.

Cottage cheese is also low in calories, providing only 180 calories per cup (220 grams).

 Therefore, it can support weight loss without you feeling overwhelmed.