healthy breakfast foods: The 14 Best healthy foods in breakfast you can have

There’s nothing more important than eating a well-balanced healthy breakfast

Despite what you may have heard about healthy breakfast, skipping breakfast may be better than eating unhealthy breakfast foods.

A well-balanced nutritious, healthy breakfast not only gives you energy but it also prevents you from eating too much during the rest of the day.

Why healthy breakfast is important?

Well, a healthy breakfast kick-starts your body’s metabolism, helping you burn calories throughout the day. 

Moreover, a healthy breakfast also gives you the energy you need to get things done. 

Additionally, it helps you focus at work or at school or whatsoever you do.

10 benefits of eating a healthy breakfast every day?

Studies have linked eating a healthy breakfast to your overall good health.

1. Getting Essential Nutrients

2. Brain-Boosting Powers

3. Help Your Heart

4. Reduce Metabolic Syndrome

5. Lower levels of “bad” LDL cholesterol

6. Enhance Immune System

7. Improve Your Skin

8. Keep Yourself Thin

9. Stabilize Energy Levels

10. Lower chances of getting diabetes

Also, See…Foods to improve lungs health.

1: Getting Essential Nutrients

Your morning meal must be fortified with nutrients that your body needs to function healthily each day. 

As, nutrients like iron, fiber, B vitamin, folate, and other essentials are only gained through food. 

However, the body can always use its stored recesses to make it to the next meal, but that initial burst of essential nutrients is never provided without eating breakfast.

2: Brain-Boosting Powers

After a night of fasting, now your brain needs a fresh supply of glucose (blood sugar) for fuel. 

Additionally, without which, you may have trouble processing new information.

3: Helps Your Heart

A healthy breakfast promotes a healthy heart by preventing diabetes and lowering blood pressure. 

Studies suggest that those who skip breakfast tend to have higher cholesterol levels, a major risk factor for heart disease. 

Experts also suggest by skipping breakfast, you are at an increased risk of health complications, such as type 2 diabetes, high blood pressure, and obesity.

Additionally, healthy breakfast eaters tend to get less fat and more fiber in their diets, which leads to less overeating and fewer unhealthy snacks between meals.

Moreover, According to the American Heart Association (AHA), person who skips a healthy breakfast are more likely to have diabetes, heart disease, and high cholesterol.

4: Reduce Metabolic Syndrome

Instead of eating up on a heavy dinner, start your day with a grand meal of healthy breakfast. 

Doing so may help prevent metabolic syndrome disorders like insulin resistance and obesity.

5: Lower levels of “bad” LDL cholesterol

Skipping your breakfast has been associated with having higher cholesterol levels.

6: Enhance Immune System

To fight some of the common wintertime colds and flu, you need to eat your breakfast. 

According to a study in the Netherlands, eating a substantial breakfast boosts your body’s gamma-interferon, a natural antiviral that directly activates immune cells. 

Additionally, skipping your breakfast caused a 17 percent drop in gamma-interferon.

7: Improve Your Skin

We all want glowing skin! But how? We often look in the wrong places to get it. 

We spend our time looking for a ‘quick fix’ that comes in a bottle or a pill when where we should really be looking is what we eat. 

As it is said, our complexion is a reflection of the food choices we make. And starting the day with a nutrient-dense healthy breakfast is step number one.

If you want your skin to shine as brightly as possible then you need to give it the nutrients it needs to do so. 

However, there isn’t a better time of day to start loading up with these skin-loving nutrients than breakfast.

8: Keep Yourself Thin and help in Weight loss

Now, remember eating breakfast alone will not help you magically shed the pounds, but it may help your emotional relationship with food (and that invariably affects your weight). 

Breaking the fast after a night gets your metabolism perking, and is one of the secrets to weight loss. 

Moreover, prolonged fasting may increase your body’s insulin response, which increases fat storage and weight gain. 

A healthy breakfast also helps you to prevent overeating and attempts to sate desperate hunger with quick fixes like doughnuts and vending machine snacks.

In this way, healthy breakfast to lose weight is your 1st step toward your weight loss journey.

9: Stabilize Energy Levels

Breakfast replenishes your glycogen stores, and supplies muscles with immediate energy. 

The balance of carbohydrates, fiber, protein, and other essential nutrients is the key to any healthy breakfast, and eating foods with these components will increase your energy levels. 

Breakfast was found to contribute around 25 percent of people’s daily energy expenditure.

10: Lower chances of getting diabetes

Eating a healthy Breakfast Every Day Can Lower Your Risk for Type 2 Diabetes. 

As it’s said breakfast is important, new research shows why it’s so important to eat healthy in the morning. 

According to German researchers skipping your breakfast even occasionally — is associated with a higher risk of you developing type 2 diabetes.[1]

What are the healthiest breakfast foods?

Eating a healthy breakfast makes sure that your day starts off right by fueling your body with healthy and nutrient-dense foods.

Also, See… Foods for Hair Growth.

Here are the 14 best foods you can eat in the morning.

1: Spinach

Spinach is low calories but high-fiber food, that helps to fill you up. 

It’s also a rich source of plant-based omega-3s and folate, which may help you to reduce the risk of heart disease, stroke, and osteoporosis.  

Spinach is also one of the superfoods healthier than kale. 

You can use it to add up the nutrient density of your omelets, smoothies, or egg to make healthy breakfast ideas with eggs.

2: Eggs

Eggs can undeniably be healthy and delicious.

Many studies clarify that eating eggs as a breakfast increases feelings of fullness, reduces calorie intake at the next meal, and helps maintain steady blood sugar and insulin levels.[2]

According to one study, men who ate eggs for breakfast felt more satisfied and took in fewer calories during the rest of the day than those who consumed a bagel.

Moreover, egg yolks contain lutein and zeaxanthin. This set of antioxidants help prevent eye disorders like cataracts and macular degeneration.

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

Though eggs are high in cholesterol, eggs don’t raise cholesterol levels in most people, in fact, most of them are good cholesterol.

And moreover, eating whole eggs may reduce your heart disease risk by modifying the shape of “bad” LDL cholesterol, and increasing “good” HDL cholesterol, and it also improves your insulin sensitivity.[3]

What’s more, eggs provide high-quality protein.

Eggs are also very versatile and you can make a lot of healthy breakfast ideas with eggs. As an example, hard-boiled eggs make a great portable breakfast that can be prepared ahead of time.

3: Tofu

Whether you follow a vegan diet or just like to make your breakfast meals plant-based, tofu is a great way to get more plant-based protein in your diet, which is tied to many different health benefits of tofu

Add your favorite herbs, veggies, and spices and pair them with nut butter or avocado for a well-balanced filling tofu breakfast. 

You can wrap tofu up in a tortilla with veggies, black beans, salsa, and avocado for a super filling plant-forward breakfast burrito.

4: Coffee

Coffee is one of the amazing beverages to start your day.

It’s high in caffeine, which is shown to alertness, improve mood and mental performance and even small amounts of caffeine can achieve these effects.[4]

Caffeine has also been known to increase metabolic rate and is good for fat burning. In a study, where 100 mg of caffeine per day assists people to burn an extra 79–150 calories over a 24-hour period.[5]

Additionally, coffee is rich in antioxidants, it reduces inflammation, protects the cells lining your blood vessels, reduces diabetes, and reduces your risk of liver disease.

5: Greek Yogurt

Greek yogurt is delicious and nourishing and it is also healthy for your gut.

It’s made by straining whey and all other liquid from milk curds, as a result, you get more creamier yogurt that is more concentrated in protein.

Protein has also been associated to reduce feelings of hunger and has a higher thermic effect than fat or carbs. And here, the term thermic effect refers to the increase in metabolic rate that occurs after eating.

Yogurt and some other dairy products may also help you with weight control, as they can increase levels of hormones that promote fullness, including PYY and GLP-1.

Additionally, full-fat yogurt contains conjugated linoleic acid (CLA), which increases fat loss and it also decreases breast cancer risk.

A type of Greek yogurt contains good probiotics like Bifidobacteria, which help your gut stay healthy.

Here is a bonus tip for you, to make sure your yogurt contains probiotics, look for the phrase that contains live and active cultures on the label.

You can try topping this yogurt with berries and other chopped fruit to increase your meal’s vitamin, fiber, and mineral content.

6: Oatmeal

Oatmeal is the best-known breakfast choice for cereal lovers as it is easy and tasty at the same time.

This is made from ground oats and contains a unique fiber called oat beta-glucan, which has many impressive health benefits, including reducing your cholesterol levels. 

Additionally, oat beta-glucan is a viscous fiber that means it promotes feelings of fullness. According to one study, it increased levels of the fullness hormone PYY, and that higher doses had the greatest effect.

Oats are also full of antioxidants, which protect their fatty acids from becoming rancid.  The antioxidants present in oats may also benefit heart health and decrease blood pressure.

Moreover, oats also don’t contain gluten, they’re often processed in the same facilities as gluten-containing grains. Studies have found that most oats are indeed contaminated with other grains, especially barley.

Therefore, it is also good for people with celiac disease or gluten sensitivity and they should choose oats that have been certified as gluten-free.

7: Berries

You must address these as delicious and packed with antioxidants.

Some most popular types of Berries include blueberries, raspberries, strawberries, and blackberries.

They are lower in sugar than most fruits, yet higher in fiber content.

In fact, blackberries and raspberries each provide an impressive amount (8 grams) of fiber per cup.

Additionally, one cup of berries contains only 50–85 calories depending on the type of it.

Berries also pack antioxidants called anthocyanins, which protect your heart and it also may help you age better.

Berries also reduce markers of inflammation and prevent blood cholesterol from oxidizing and keep the cells lining your blood vessels healthy.

A good and simple way to add berries to your breakfast is to eat them with Greek yogurt or cottage cheese.

8: Chia Seeds

Chia seeds are extremely nutritious and are also one of the best sources of fiber around.

The fact is that one ounce (28 grams) of chia seeds provides an impressive 11 grams of fiber for each serving.

Additionally, a portion of the fiber in chia seeds is viscous fiber, and it absorbs water, which increases the volume of food moving through your digestive tract and helps you feel full and satisfied.

A small, 12-week study suggests that people with diabetes who ate chia seeds experienced reduced hunger, and they also got improvements in blood sugar and blood pressure.[5]

These seeds are very high in antioxidants, which protect your cells from unstable molecules called free radicals that are produced during the metabolism process.

According to another study of people with diabetes, chia seeds decreased the inflammatory marker CRP by 40%. And to your knowledge, an elevated CRP is a major risk factor for heart disease.

9: Protein Shake

An amazing protein shake or smoothie is a great way to start your day and several types of protein powder can be used, including whey, egg, soy, and pea protein are available for this.

However, whey protein is absorbed most quickly by your body and it has also been studied the most and provides several health benefits. 

Additionally, whey seems to reduce appetite more than other forms of protein.

According to, one study comparing four high-protein meals found that the whey protein meal reduced appetite the most and led to the lowest calorie intake at the next meal.[6]

Regardless of the type of protein powder used, a shake can be satisfying and filling.  Add some fresh fruits, greens, nut butter, or seeds to provide fiber and antioxidants.

10: Nuts

The nuts you see are really tasty, satisfying, and nutritious.

They can be a great addition to your breakfast, as they’re filling and help prevent weight gain.

However, nuts are high in calories, several studies suggest you don’t absorb all the fat in them.

In fact, you only absorb about 129 calories of a 1-ounce (28-gram) serving of almonds and this may be true for some other nuts as well, though at this time only almonds have been tested.

All nuts are also high in potassium, magnesium, and heart-healthy monounsaturated fat.

For your knowledge, Brazil nuts are one of the best sources of selenium — just two Brazil nuts provide more than 100% of the recommended daily intake.[7]

Nuts are also beneficial for diabetic people.

Try topping cottage cheese, Greek yogurt, or your healthy breakfast oatmeal with 2 tablespoons of chopped nuts provides crunch and flavor while increasing your breakfast’s nutritional value.

11: Fruit

Fresh fruit can be a delicious part of nourishing your healthy breakfast.

All types of fruit contain potassium, vitamins, fiber and are relatively low in calories. One cup of chopped fruit may provide about 80–130 calories, depending on the type of fruit.

Citrus fruits are relatively very high in vitamin C. For your knowledge, one large orange provides more than 100% of the recommended daily intake of vitamin C.

Fruit can be very filling due to its high fiber and water contents and are low in calories also.

Pair your fresh-cut fruits with cheese, cottage cheese, or Greek yogurt for a well-balanced breakfast that will sustain you for hours.

12: Flaxseeds

Flaxseeds are incredibly healthy and nutritious.

They’re rich in viscous fiber and may help you feel full for several hours after eating.

It may also improve insulin sensitivity and reduce blood sugar levels, as well.

Two tablespoons approx (14 grams) of ground flaxseeds contain 3 grams of protein and 4 grams of fiber.

Try adding flaxseeds to your Greek yogurt, cottage cheese, or a smoothie to increase the fiber and antioxidant content of your healthy breakfast.

Just make sure you choose ground flaxseeds or grind them yourself because whole flaxseeds can’t be absorbed by your gut and will simply pass through your system.

13: Cottage Cheese

Cottage cheese is nutritious breakfast food.

It’s high in protein, and increases metabolism, produces feelings of fullness, and decreases your levels of the hunger hormone ghrelin.

As a fact, cottage cheese has been shown to be as filling and satisfying as eggs.

Full-fat cottage cheese contains conjugated linoleic acid (CLA), which may also promote weight loss.

Additionally, one cup of cottage cheese provides an ambiguous 25 grams of protein.

Try adding berries and ground flaxseeds or chopped nuts to make it even more nutritious.

14: Green Tea

Green tea is one of the healthiest beverages you can think the planet.

It has caffeine, which is known to improve alertness and mood, along with raising metabolic rate. It can provide you with only 35–70 mg of caffeine per cup, which is about half the amount in coffee.

Green tea may be especially helpful against diabetes and according to, a review of 17 studies found that green tea drinkers had reductions in blood sugar and insulin levels.

It also contains an antioxidant known as EGCG And which in turn may protect your brain, nervous system, and heart from damage.

Also, See… 20 Foods which reduces stress

What are the 9 worst foods to eat for breakfast?

So, here is a list of what not to eat for breakfast

  •  Pancakes and Waffles
  •  Toast With Margarine
  •  Muffins
  •  Fruit Juice
  •  Toaster Pastries
  •  Scones With Jam and Cream
  •  Sweetened Non-Fat Yogurt
  •  Granola Bars
  •  Processed, Gluten-Free Breakfast Foods

Conclusion

A healthy breakfast has a ton of benefits for you and there are multiple healthy breakfast foods that you can choose from. 

You can have fruit for breakfast or can have breakfast ideas with eggs. Or opt for a low-calorie breakfast, make a healthy breakfast to lose weight.  

You can even have high-protein breakfast foods. Try incorporating these healthiest breakfast foods into your morning meals and get the desired result. 

Also, consider the 9 worst foods to eat for breakfast list so that you know what not to eat for breakfast. Enjoy and start your day with a healthy breakfast.

Also, See… 17 cholesterol-reducing foods