The 20 Best Foods to Eat in the Morning

The 20 Best Foods to Eat in the Morning

The word breakfast was derived from the phrase “breaking the fast.” When you sleep, you don’t consume any food, which means that you are literally fasting. The first meal of the day is supposed to break that overnight fasting, and it is considered as the most joyful meal because we have lived through the night and we are now waking up to a new day. There are some people who think breakfast is not always the most important meal of the day. Others even skip breakfast and manage to maintain a healthy lifestyle. However, you can always start your day right with the healthiest foods to eat in the morning. The most important thing to remember is to eat the right breakfast foods.

The 3 Benefits of BreakfastThe 3 Benefits of Breakfast

Eating breakfast is great for jumpstarting your day into high gear, especially if you have a very busy lifestyle. If you always choose the best foods to eat for breakfast, you replenish your body with the needed nutrients and necessary fuel to keep you going. Here are the 3 top benefits of having breakfast.

Provides Energy Boost

Many people need an energy boost, especially in the morning, to prepare for the busy day ahead. The best thing about breakfast is that it offers a lot of super foods that are packed with high nutritional value. You get a lot of proteins, amino acids, and calcium from eggs. You can include fruits in your breakfast, which gives you vitamin C to power up your immune system. Breakfast also consist of whole grains such as bread, cereals, and oatmeal, that are rich in fiber. These are the right foods to eat in the morning because it can give you a huge dose of energy and nutrients to start the day right.

Kickstart Your Metabolism

When you sleep, your metabolism goes into a more relaxed state. This is not good for those who want to keep their metabolism going to burn calories and fats. Your best solution to kickstart your metabolism again into high gear is to eat a full, healthy breakfast. Eating breakfast allows your body to start burning calories again early in the day, instead of lunchtime.

Keeps You Focused

Aside from providing you energy for your muscles early in the morning, you also need breakfast to keep your mind alert. If you are going to school and you have an exam, it is important to pick the best foods to eat for breakfast, especially foods that can improve your memory. You also need breakfast if you are going to work, to keep you focused and alert. When you don’t eat breakfast, you easily get hungry and lose focus because you will always be thinking about food.

How Breakfast Contributes to Weight LossHow Breakfast Contributes to Weight Loss

Another great benefit of breakfast is that it can contribute to your weight loss. Contrary to popular belief, skipping breakfast does not really make you lose weight. In fact, when you don’t eat breakfast, you just make yourself hungrier, which increases your calorie intake for the rest of the day. Numerous studies have shown that skipping breakfast contributes to weight gain. However, you have to choose the best fat-burning breakfasts that can speed up your weight loss. A fiber-rich breakfast that is more filling but has less fat content is best for those people controlling their weight. Some of the more popular fat-burning breakfast foods include Eggs, peanut butter, oatmeal, yogurt, and raspberries.

The 20 Best Foods to Eat in the MorningThe 20 Best Foods to Eat in the Morning


Oatmeal contains beta-glucan, which can help reduce cholesterol when eaten regularly. Oats are also rich in potassium, omega 3 fatty acids, and folate. When buying your oatmeals, avoid the sweetened or flavored types because these can be packed with sugar. If you want a little bit of sweetness in your oatmeal, try honey instead with fruits and nuts.


Eggs are usually a staple food for breakfast. This is one of the healthiest foods that you can eat in the morning because it reduces calorie intake, increases fullness and very rich in proteins. It also has antioxidants and nutrients that are beneficial for your overall health. You can also cook eggs in different ways, which makes it a versatile food.

Yogurt / KefirGreek Yogurt

Greek Yogurt is loaded with calcium and plenty of proteins to keep you feeling satisfied and full in the morning. If you want to make your yogurt breakfast a lot healthier, choose the nonfat type and add some fresh fruits for flavor and sweetness. Greek Yogurt is also a great option for people with busy lifestyle because they can take it with them anywhere.


The most popular types of berries for breakfast are strawberries, raspberries, and blueberries. They are low in sugar and calories but high in fiber. Berries are also rich in antioxidants that lower the risk of diseases.

Wheat GermWheat Germ

Wheat Germ is rich in Vitamin E and folate. Most diets are low in vitamin E, so wheat germ can be a great source, especially if you don’t eat nuts or seeds. Wheat germ is also easy to include in your breakfast meals because you can just sprinkle it on your cereals and yogurt or mix it with your smoothie.


Grapefruit should be included in your list of the best fat-burning breakfasts. Eating grapefruit in the morning can help you lose weight faster. It has fat-burning properties and provides positive effects on blood sugar and insulin levels. It is also rich in antioxidants and keeps the body hydrated.


This wonder fruit is rich in resistant starch, which helps in keeping you full longer. It contains potassium that lowers your blood pressure naturally. If you have hypertension, then you should eat bananas regularly.

Nuts as Healthy Foods Worth Eating Every Single DayNuts

Add nuts to your breakfast because it is packed with nutrients that help reduce your risk of heart disease. It is high in magnesium, potassium and monounsaturated fat. It is also beneficial for people with diabetes since it can reduce cholesterol and blood sugar levels.


Watermelon is a delicious fruit that keeps you hydrated in the morning. It is very rich in lycopene that is good for your eyes and heart and prevents cancer. Watermelon is also a great weight-loss food because it only contains 40 calories per cup.


Flaxseed is rich in omega-3 fatty acids for a healthier heart. It also contains a high level of fiber and lignan, an antioxidant that protects against breast cancer. It is better to buy the ground flaxseed or you can grind them in a spice grinder.

Protein ShakeProtein Shake

Protein shake or protein smoothie is your perfect source of protein in the morning. It promotes fullness and stabilizes your blood sugar levels. You can choose different protein powder, such as whey, soy, pea and egg protein. Whey protein is also great for preserving your muscle mass when you are trying to lose weight.


Coffee has more benefits than waking you up in the morning. The combination of caffeine and antioxidants in coffee are responsible for many health benefits. In order to make your coffee healthier, you can replace the sugar and cream with skim milk.

Cottage CheeseCottage Cheese

Cottage cheese is another nutritious breakfast food that promotes weight loss because it contains conjugated linoleic acid. It is rich in proteins that increase your metabolism and gives you a feeling of fullness.


Tea is an essential morning drink because it hydrates your body more effectively than other drinks. It contains catechins, which are antioxidants that boost your immune system. Green tea is the healthiest of all and it also helps in getting rid of those stubborn fats in your belly and middle area. Read More – 25 Best Teas for Weight Loss


Cantaloupe is another morning fruit breakfast that is very filling but contains fewer calories. A quarter of a melon just contains about 50 calories. It is also rich in Vitamin C and A to promote smoother skin. It also helps you hydrated and keeps you feeling full until lunchtime.


Kiwi is a great source of Vitamin C, potassium and copper and contains fiber to aid in the digestion of food. You can mix them with other fruits, such as strawberries and bananas for a healthier breakfast.


Choose whole-grain cereals or bran cereals that have 5 grams of fiber and less than 5 grams of sugar. Most cereals contain essential nutrients, folic acid, and riboflavin. For a much healthier breakfast cereal, you can mix it with skim milk and fruits.

Whole-Wheat BreadWhole-Wheat Bread

Whole-wheat bread has more fiber and nutrients than white bread. When eating whole-wheat bread, include some proteins such as eggs or almond butter.

Chia Seeds as a gluten free foodChia Seeds

Chia seeds are rich in fiber and packed with antioxidants that reduce inflammation and lower the risk of diseases. It helps you to feel full and satisfied until lunchtime.

Cranberry JuiceCranberry Juice

Cranberry juice has healing properties that wards off urinary tract infection and promote cardiovascular health.

The 20 Best Foods to Eat in the Morning