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7 Healthy Breakfast Foods

7 Healthy Breakfast Foods
Eating a healthy breakfast every day can be one of the best ways for you to maintain a healthy weight, and there are several proven health benefits to eating a healthy breakfast. Studies have shown that breakfast can help you eat fewer calories during the week, and can help you avoid overeating during the day. The reasons behind this are pretty basic; when you wake up and eat a healthy breakfast you will stabilize your blood sugar for several hours before your next meal, and you are less likely to eat too many calories later on in the day. Also, you are eating before the most active part of your day, meaning that you will burn most of the calories that you eat for breakfast during the day, rather than eating a large meal in the evening when you are the least active. Below are seven great breakfast foods that you should try including with your morning meal that can help you lose weight.

Greek yogurt is one of the best breakfast foods

Greek yogurt has been highly touted for its many health benefits including probiotics, calcium, and a high protein content. Greek yogurt has nearly twice the protein of regular yogurt and it helps stabilize your blood sugar and keep you full until lunch. Combining it with fruit or berries is a great option, but you should avoid the prepackaged varieties that add extra sugar; just make your own smoothies or recipes using plain Greek yogurt. It's very quick and easy to make which is why it's one of the best breakfast foods, and the probiotics in Greek yogurt can help keep your digestive system healthy while the high calcium content can help keep your bones and teeth strong.

Eggs are always a healthy breakfast food option

With several studies being released recently that prove that there is really no strong link between dietary cholesterol and blood cholesterol, egg lovers can relax a little and start eating more eggs regularly. The prior suggestion that 1-2 eggs per week were the maximum that you can safely eat are absolutely wrong, and you can safely eat eggs on a regular basis, but there is one important caveat. The eggs should be free range organic eggs to ensure that they are the highest quality and that they have the highest amount of omega-3 fatty acids. Spend the few extra dollars and get higher quality eggs; it is well worth it for your health, and the higher omega-3 fatty acid content will actually improve your cardiovascular system and triglyceride levels. Eggs are rich in protein and vitamins and minerals and will keep you full throughout the day and provide you with the energy that you need.

Grapefruit is an excellent fat burning breakfast fruit

Grapefruit has been known for its ability to assist with weight loss, and this is one of the reasons why it is approved for consumption on the HCG diet, and it is without a doubt one of the healthiest breakfast foods out there. Eating grapefruit before your meal can help you slim down in several ways; it can stabilize your blood sugar levels and its high fiber content helps you eat less during your meals. Grapefruit is also hydrating and has a high water content and it has several antioxidants. It has been proven to have a fat metabolism boosting effect and one half of a grapefruit has only about 50 calories while providing 2 grams of dietary fiber. Grapefruit is also rich in vitamins like vitamin C which can boost your immune system and help you recover more quickly from injuries and exercise.

Avocado is a great source of healthy fat

Adding avocado to your breakfast is always a good idea, as it is an excellent source of monounsaturated fatty acids, which are good for you and it has a high nutrient content. It is rich in several vitamins including vitamin K, folate, vitamin C, potassium, B5 and B6, and vitamin E, and it is a rich source of fiber. They do not have any sodium or cholesterol, and they are an excellent source of potassium, one nutrient that many people don't get enough of. In one 3.5 ounce serving there is 160 calories, but those calories are mostly from healthy monounsaturated fat and oleic acid, which has been connected to lower inflammation levels in the body, a lower risk of heart disease, and many other health benefits. The bottom line is you can't go wrong by adding avocado into your breakfast meals or smoothies, and there are several great recipes online if you are looking for some inspiration.

Blueberries are one of the best breakfast foods

Blueberries are a well-known superfood and are a great option to add into your smoothies and they are very low in calories compared to many other foods. Blueberries are rich in antioxidants and can boost your metabolism, and their high fiber content will keep you full. You can eat a large amount of them without worrying about excess calories, as there are only 80 calories per cup, and they are a great way to add some natural sweetness into your yogurt or smoothies without having to worry about the harmful effects of sugar. They are also a fast and easy snack and they fit well into several smoothie recipes.

Whey protein is a great option for breakfast smoothies

Having high quality whey protein is important for your smoothies, and it can add vital amino acids and protein into your breakfast without having to worry about cooking. Quality organic whey protein without additives is essential; the other whey protein brands that add excess chemicals and compounds can actually be very harmful to you. Whey protein is absolutely essential if you participate in any form of exercise or resistance training, but even non-active people who are trying to be healthy should eat whey protein as a great source of extra protein, as many studies have shown that many people are deficient in their daily protein intake. Simply increasing your protein intake has been proven to have a weight loss effect, and it can help you lose fat while preserving muscle. The high protein content will also help you avoid being hungry and reduce the chance that you will have to rely on snack foods during your day.

A handful of almonds can get your day started right

Almonds have dozens of health benefits and are one of the best breakfast foods to eat regularly, along with several other varieties of nuts such as walnuts, cashews, pistachios and others. Almonds are a quick and fast source of calories, fiber, and healthy fat, and if you don't have the time to make a full breakfast they can be a lifesaver. The protein and fiber in almonds will help you stay full and stabilize your blood sugar, and they are proven to lower cholesterol while also increasing the amount of vitamin E in the body. Vitamin E is a powerful antioxidant and can keep your heart healthy and help you avoid the artery clogging effects of blood cholesterol, and they can also reduce your risk of cancer and help you maintain a healthy weight. Add almonds into your smoothies or add them as a side snack along with other healthy breakfast foods for the best effect.

About the author

Dr. Constance Odom, MD

7 min read