It may sound like a cliche, but breakfast truly is the most important meal of the day. What you nourish your body with when you wake up will have a significant effect on your energy levels throughout the day. Breakfast is also the ideal chance to get in some good nutrients before you even leave the house. Here are five great food choices that can help you to start your day off right.

Superfood Smoothies

Smoothies are a good choice for those who do not feel particularly hungry when they wake up each morning. You can customize your smoothie to fit any preference or nutritional need.

A good base for your smoothie is a potassium-rich banana. From here, you can add a variety of superfood fruits and veggies such as acai berries, mangoes, or spinach. For an added protein boost, add a scoop of protein powder or nut butter to your ingredient list. With the right mix of ingredients on hand, you can make a variety of smoothies each week so that you never get bored.

Greek Yogurt

Greek yogurt boasts almost twice the amount of protein as regular yogurt. This extra protein will keep you full longer, helping you to avoid unnecessary snacking throughout the morning. Greek yogurt also offers a substantial amount of calcium, potassium, zinc, and probiotic cultures.

When choosing your Greek yogurt, look for plain and non-fat versions. You can then add flavor by topping it with your favorite additions. Good choices include whole-grain granola, dried cranberries, raisins, nuts, fresh fruit, or honey. You can also try including Greek yogurt in your smoothie creations.

Whole Grains

Whole grains should be a staple of any healthy diet. Get your day off to the best start by being intentional about getting in a full serving of whole grains each morning. In addition to whole grain and low-sugar cereals, oatmeal is also a great choice when looking for something to satiate you while providing immense health benefits. Or try topping your yogurt with a 1/2 cup of granola for extra crunch and nutritional value.

For something a little more creative, consider making muesli a part of your breakfast meal planning. When looking for the best muesli brand, be sure to find a product that is high in fiber and low in sugar. Choosing a whole grain such as muesli as the first meal of the day will regulate your metabolism and help to control blood pressure and blood sugar levels.


Although eggs were once ostracized for contributing to high cholesterol, health and nutrition experts are once again singing their praises. Eggs are a rich source of protein and vitamin D. The protein will keep you full until lunch while the vitamin D is instrumental in boosting bone density and helping to prevent depression.

There are a number of ways that you can enjoy eggs each morning. If you are short on time as you start your day, you can boil the eggs to keep in your refrigerator and grab them on your way out the door. You may also consider incorporating the eggs into a healthy omelet or frittata for a special treat. Adding fresh vegetables to these dishes will serve to further the nutritional value.

Black Coffee

Believe it or not, there is a place for coffee in your breakfast routine. While you want to be careful to not overdo the caffeine, a cup or two of coffee each morning can certainly jumpstart your day. In addition to providing much-needed energy as you wake up, coffee has also been shown to lower the risk of developing diabetes and some types of cancer.

When looking to take advantage of the health benefits of coffee, be sure to stick to plain black coffee with a little natural sweetener or cream. The calorie-laden sweetened coffee drinks that you may find at your local cafe will not deliver the same advantages. Go easy on the sweeteners and the cream so that you do not negate the benefits of this energy-boosting morning beverage.

It may take a little effort on your part to plan healthy breakfasts. However, the vast benefits of doing so make this intentional eating worth your time and effort.

About the author

Samantha Higgins

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