Find inspiration in the best foods to have first thing in the morning if you’re stuck on what to have for breakfast. While the first meal of the day can often be an afterthought – particularly if you have to rush out of the door for work or the school run – consuming nutritious foods early on can help get your body and mind off to a great start.
From eggs and berries to whole grain toast and yoghurt, there are many foods likely to already be stocked in your kitchen that can be thrown together for a nourishing breakfast. However, there are other nutritious items – like grapefruit, chia seeds and feta – that you may not have considered rustling up in the morning, but which will fuel you up just as effectively.
Whatever you decide to munch on for breakfast, the ideal ingredients are those able to sustain energy levels as well as brain power, and which may contribute to long-term health. While it’s tempting to eat the same thing every morning, where possible try to enjoy a variety of different foods – particularly if you’re looking to improve your gut health – and these items should give you plenty of choice..
Orange juice
If there’s one drink that is a morning classic, it’s orange juice. The beverage, when of the freshly squeezed variety, is naturally high in vitamin C – which is important for immune function and cardiovascular health.
Bananas
Bananas have long been a breakfast go-to – and for good reason. The fruit, which is easily consumed on the go, can also be sliced up and added to porridge or toast. They are very rich in a nutrient called potassium, which can help maintain healthy blood pressure levels.
Almond Milk
If you’re looking for a plant-based alternative to milk for your morning coffee or smoothie, then almond milk is not only dairy-free but it contains a high amount of anti-inflammatory vitamin E.
Feta
Whether you’re sprinkling it onto toast or shakshuka for brunch, feta can add yummy flavour to your morning meal. The salty cheese is packed with calcium, phosphorus and protein, which are important for bone health – particularly vital for women going through the menopause.
Cottage Cheese
While it might be a more unusual food to kickstart your day with, cottage cheese on toast is a smart way to stay fuelled up until lunch – and is especially ideal if your goal is to slim down, since various studies have linked the food to healthy weight loss. As well as being among the best high-protein, low-calorie foods, it is also packed with calcium and vitamin B12.
Papaya
Papaya is more than just an eye-catching topping to an acai bowl. It is high in antioxidants, which can help reduce the risk of heart disease and strokes – as well as fibre which can help lower cholesterol.
Asparagus
Asparagus is an unsung hero when it comes to breakfast. Yet, the humble green vegetable is high in antioxidants – such as vitamins C and E, as well as flavonoids and polyphenols. Not only that, studies published in the International Journal of Food Science & Technology suggest that the cooking process triggers a boost in antioxidant activity of 16 per cent – which is important for reducing inflammation.
Eggs
There’s a good reason why eggs are a classic breakfast staple – whether scrambled, poached, fried or hard-boiled. A study published in the International Journal of Environmental Research and Public Health found that those who ate them on toast as part of their first meal of the day experienced significantly less hunger compared to others who consumed bran cereal. It’s thanks to their naturally higher protein content, which promotes feelings of fullness.
Porridge
Porridge is a great warming breakfast on chilly days, and it’s a nutritious powerhouse too. Research from the National Institute of Public Health in Poland has shown that oats – which contain a kind of soluble fibre called beta-glucan – can help lower cholesterol as well as glucose levels while also keeping you feeling full all morning. What’s more, you can keep your tastebuds excited by mixing up the toppings.
That’s all for today folks, hope this has inspired you to make something great in the mornings to come.