4. Oatmeal

4. Oatmeal

Oatmeal is the best breakfast choice for cereal lovers.

Oatmeal is rich in beta-glucan fiber, which lowers cholesterol and increases feelings of fullness. It also contains antioxidants.

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The 12 Healthiest Foods to Eat for Breakfast

healthline.com

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6. Berries

Berries are delicious and packed with antioxidants.

Berries are high in fiber and low in calories. They’re also rich in antioxidants that may decrease your risk of disease.

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9. Protein Shake

Several types of protein powder can be used, including whey, egg, soy and pea protein.

A protein shake or smoothie is a great high-protein breakfast choice that promotes fullness and helps stabilize blood sugar levels.

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8. Green tea

Green tea is one of the healthiest beverages on the planet.

Green tea has many health benefits. It contains an antioxidant called EGCG, which benefits your brain and nervous system.

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1. Eggs

Eggs are undeniably healthy and delicious.

Studies have shown that eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels.

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11. Flaxseeds

Flaxseeds are incredibly healthy.

Flaxseeds are high in viscous fiber, which helps you feel full. They may also improve insulin sensitivity and reduce blood sugar levels.

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7. Nuts

Nuts are tasty, satisfying and nutritious.

Nuts are a filling, nutrient-dense food that may help reduce heart disease risk and improve blood sugar control.

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2. Greek Yogurt

Greek yogurt is creamy, delicious and nourishing.

Greek yogurt is high in protein, helps reduce appetite and may aid weight loss. Certain types also contain beneficial probiotics.

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12. Cottage cheese

Cottage cheese is a fantastic breakfast food.

Cottage cheese is high in protein, which promotes feelings of fullness and increases your metabolic rate.

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3. Coffee

Coffee is an amazing beverage to start your day.

It’s high in caffeine, which has been shown to improve mood, alertness and mental performance.

Caffeine has also been shown to increase metabolic rate and fat burning.

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5. Chia seeds

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

Chia seeds are high in fiber and packed with antioxidants that may reduce inflammation and decrease disease risk.

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10. Fruits

Fruit is a good source of vitamins, potassium and fiber. It also contains antioxidants that can help reduce disease risk.

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Why we eat breakfast

In North America and Europe, breakfast often consists of bacon, eggs, and toast. However, anything nutritious can be eaten in the morning. So why do Westerners then associate these foods with breakfast?

The word 'breakfast' means different things depending on the language. For example, breakfast as the day's first meal was tied to fasting before taking the Eucharist, but this same meal can mean 'small lunch' in French or even 'light supper' in Italian.

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How to make healthy smoothies

The key to a healthy smoothie is to get the right balance of vegetables, fruit, protein, and fat and embrace variety.

You can put almost anything into a smoothie, such as water, non-dairy milk or kefir, fruits, vegetables, seeds, nuts, protein powder, maca or matcha, and toppings such as coconut, granola, and cacao nibs.

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Are Smoothies Healthy? Here’s What the Experts Say

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