Best 12 foods to eat in the morning

For a lot of us, we start our day quite early. Despite sleeping late in the night, owing to the mindless scrolling, and unquenchable thirst for content, we still wake up at a respectable time, although with 2-3 snoozes of the alarm. 

But juggling between getting ready, making sure our hair doesn't stick out, and ensuring we beat the morning traffic, we forget one thing. What is that? Well, it’s only the most important meal of your day. While we’re busy kickstarting our work day, we forget to give our body the fuel it needs to kickstart its own functions.

Why is it important to have breakfast regularly?

Breakfast has long been considered the most important meal of the day. Regular breakfast is crucial as it jumpstarts metabolism, providing the body with essential nutrients after an overnight fast. 

It also replenishes glucose levels, enhancing cognitive function and concentration. Breakfast stabilises blood sugar, reducing the risk of cravings and overeating later in the day. 

Additionally, it supports overall health by contributing to weight management, improving mood, and lowering the likelihood of chronic diseases. Studies show that those who consistently eat breakfast tend to have better nutrient intake, making it a key factor in maintaining a balanced and healthy lifestyle.

12 best food to eat in the morning

Being the most important meal, it is important that you fill your breakfast with the healthiest options. If you’re confused about what those are, here’s a list of the best foods to eat in the morning:

Oatmeal:

• Oatmeal is a nutritious whole grain rich in soluble fibre, which aids digestion and helps maintain stable blood sugar levels. It provides sustained energy throughout the morning, making it an ideal choice for a filling and heart-healthy breakfast.

Greek yoghurt:

• Greek yoghurt is a protein powerhouse, supporting muscle repair and growth. Its probiotics promote gut health, and the high protein content helps control appetite, making it a satisfying and nutritious breakfast option.

Eggs:

• Eggs are a nutrient-dense food, rich in high-quality protein, vitamins, and minerals. They contribute to muscle maintenance, aid in weight management by promoting satiety, and provide choline, essential for brain function.

Berries:

• Berries are antioxidant-rich fruits packed with vitamins and fibre. They support immune function, improve heart health, and their low-calorie content makes them an excellent choice for a flavorful and healthful breakfast addition.

Whole grain toast:

• Whole grain toast offers complex carbohydrates and fibre, providing a steady release of energy and aiding in digestive health. It helps regulate blood sugar levels, contributing to a balanced and sustained morning energy.

Avocado:

• Avocado is a nutrient-dense fruit high in healthy monounsaturated fats. It supports heart health, provides sustained energy, and its creamy texture adds a delicious element to breakfast, making it a versatile and nutritious choice.

Bananas:

• Bananas are a potassium-rich fruit that supports proper heart and muscle function. Their natural sugars provide a quick energy boost, making them an ideal and convenient choice for a morning snack or breakfast addition.

Smoothies:

• Smoothies offer a convenient way to pack various nutrients into one meal. By combining fruits, vegetables, and protein sources like yoghurt or protein powder, they contribute to hydration, provide essential vitamins, and support overall health.

Cottage cheese:

• Cottage cheese is a protein-rich dairy product that aids in muscle synthesis and repair. It's a versatile option for both sweet and savoury breakfasts, contributing to satiety and overall nutrient intake.

Chia seeds:

• Chia seeds are rich in omega-3 fatty acids, fibre, and antioxidants. They support heart health, aid in digestion due to their high fibre content, and when soaked, add a delightful, gelatinous texture to breakfast dishes.

Whole grain cereal:

• Fortified with vitamins and minerals, whole grain cereals provide a quick and easy breakfast option. They support heart health, aid digestion, and offer a convenient way to start the day with a balanced mix of nutrients.

Spinach and feta omelette:

• This omelette combines protein from eggs, iron from spinach, and calcium from feta. It supports muscle function, promotes bone health, and the savoury flavour adds a delicious twist to breakfast while offering a nutrient-packed start to the day.

Quick and easy healthy breakfast ideas:

If you are someone who takes a long time to decide on what to prepare for breakfast, fret not. We’ve come up with the easiest recipes with healthy food to eat in the morning.

1. Vegetable omelette with whole grain toast: Whip up a quick omelette with colourful veggies like spinach, tomatoes, and bell peppers, served alongside whole-grain toast.
2. Greek yoghurt parfait with mixed berries and granola: Layer greek yoghurt with fresh berries and granola for a delightful and protein-rich parfait.
   
3. Avocado toast with poached egg: Top whole-grain toast with mashed avocado and a perfectly poached egg for a satisfying combination of healthy fats and protein.
   
4. Overnight oats with almond milk and fruit: Mix oats with almond milk, chia seeds, and your favourite fruits, then refrigerate overnight for a hassle-free, nutritious breakfast.

Tips for a sustainable morning routine

• Establish a sustainable morning routine by prioritising consistency and simplicity. 
• Set a regular wake-up time, ensuring adequate sleep. 
• Begin with hydration, drinking a glass of water to rehydrate your body. 
• Incorporate mindful practices like meditation or stretching to enhance focus and reduce stress. 
• Plan nutritious, time-efficient breakfasts to fuel your day. 
• Minimise screen time initially, focusing on personal reflection and gratitude. 
• Prepare the night before, laying out clothes or jotting down goals. 
• Gradually incorporate activities that align with your long-term well-being, allowing for a morning routine that promotes balance, productivity, and overall sustainability.

Nutrient-rich options

When we talk about healthy things to eat in the morning, it is important to make sure that they are nutrient-rich, and contain everything that is needed to kickstart your day. Some such options, which are nutrient-dense, include:

• Quinoa breakfast bowl: Combine cooked quinoa with Greek yoghurt, fresh berries, and a drizzle of honey. Quinoa provides protein, while berries offer antioxidants, creating a wholesome and nutrient-packed bowl.
• Egg and avocado toast: Top whole-grain toast with egg, sliced avocado, and a sprinkle of chia seeds. This option is rich in protein and healthy fats.
• Green smoothie with protein: Blend spinach, banana, protein powder, and almond milk for a nutrient-dense green smoothie. Packed with vitamins, minerals, and protein, it's an excellent way to kickstart your day.
• Sweet potato and black bean breakfast burrito: Fill a whole-grain roti with scrambled eggs, black beans, roasted sweet potatoes, and salsa. This option is high in fibre, protein, and essential nutrients.

Conclusion

Prioritise your morning routine and nourish your body with a nutrient-rich breakfast. Starting your day with healthy choices not only fuels your body but sets a positive tone for overall well-being. Make mindful decisions, from breakfast to daily habits, for a sustainable and energised start to each day.

Frequently Asked Questions

What are the best foods to eat in the morning for a healthy start to the day?

The best foods to eat in the morning include oatmeal, Greek yoghurt, eggs, berries, whole grain toast, and bananas for sustained energy and essential nutrients.

Are there any foods to avoid in the morning?

It's advisable to avoid sugary cereals, pastries, and high-sugar drinks in the morning to maintain stable blood sugar levels and overall health.

How important is breakfast for overall health?

Breakfast is crucial for overall health as it jumpstarts metabolism, stabilises blood sugar, supports weight management, and enhances cognitive function.

Can I skip breakfast if I'm not hungry in the morning?

While it's generally recommended to have breakfast, if you're not hungry in the morning, skipping it occasionally is acceptable, but consistent skipping may impact energy levels and nutrient intake over time.