Top 10 Foods You NEED to Eat at Breakfast

This starchy carb-filled fruit will keep you full for hours. Bananas are great added to oatmeal or cereal and they make a perfect addition to your morning smoothie. The high levels of potassium will actually help lower your blood pressure too. Their natural sweetness will help curb your sugar cravings and stop you from reaching for a muffin or strudel. Not to mention that bananas conveniently come in their own natural packaging making them easy to throw in your bag to eat on the way to work or school when you don’t have time to sit down for breakfast in the morning.

Kiwis may be tiny but you’ve probably heard that good things come in small packages. That’s definitely true of this underrated super fruit. Kiwis are high in fiber, which is slowly digested to keep you feeling full longer. It’s also packed with a huge amount of the antioxidant vitamin C which will get your to your recommended daily dose quickly. This aids your immune system and contributes to better digestion and glowing skin. Kiwis look beautiful when used as a topper for a smoothie bowl or Açaí bowl.

If you haven’t bought into the chia seed craze yet now is the time to start. Chia seeds are a great source of hard to come by omega-3 fatty acids and also contain significant amounts of iron, fiber and calcium in every serving. If you’re watching your carb intake, these are a great alternative to the more standard breakfast grains like oatmeal because their net carb count is extremely low. The best way to consume chia seeds is to make a quick overnight chia seed pudding which can be topped with fruits or nuts before you eat it.

Berries have a reputation for being the best healthy fruits because they’re low in sugar but high in fiber and antioxidants. With berries containing a variety of nutrients that contribute daily values, they are a great addition to any other foods on this list that you’re looking to give an extra boost to. There are tons of ways you can add berries to your morning meal, eating them straight, blending them in a smoothie or using them to top cereal, chia seed pudding or even pancakes if you’re feeling really crazy.

While similar in taste to peanut butter, almond butter packs an extra punch by having double the vitamin E as well as more calcium and magnesium. The problem is that while peanut butter is readily available, almond butter can be pretty pricey to buy at the grocery store but luckily it’s actually easy to make your own as long as you have a food processor. Spread almond butter on toast or even eat it straight by the spoonful for a quick hit of vegan protein.

We all know how healthy avocados are but you’re probably more accustomed to eating it in salads or as a guacamole dip than incorporating it into your breakfast. This trendy ingredient is popular for a reason: they’re high in healthy fats and fiber and low in net carbs. You may have seen the latest trend in Instagram food: avocado toast. This is a great (photogenic) and easy way to up your morning avocado intake. You can also slice up avocado and put it on top of scrambled eggs or eat it straight from the skin with a little salt and pepper.

When you want a high protein boost that doesn’t require any food prep, having a container of cottage cheese in your fridge is a great solution. This product is high in protein and is very filling, as well as being full of vitamins and minerals. You can mix cottage cheese with many other foods from our list to create a perfect breakfast, whether you’re in the mood for something sweet or savory. For a decadent weekend breakfast, cottage cheese pancakes are a delicious treat for the whole family.

Oatmeal is the perfect base for any healthy breakfast. It holds a mix of protein and carbohydrates and contains both soluble and insoluble fiber, both of which aid in the digestion process. This warm and cozy meal is quick and easy to prepare but don’t buy the quick-oat sachets if you want to avoid lots of added sugar. Some researchers believe that steel cut oats are an even healthier version of this comforting staple. There are countless ways you can spice up your oatmeal, so you’re never having the exact same breakfast twice. Flaxseed is another way to get a dose of fiber in the A.M.

#2: Greek Yogurt

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Greek yogurt has a higher amount of protein contained in regular yogurt and nearly half of the carbohydrates making it a great way to kick off your day. If exercise is a part of your lifestyle, you may prefer Greek yogurt to regular as it’s got more protein. Greek yogurt can also be an easy way to get probiotics into your system. To check if the brand you’re buying has probiotics, read the label to look for something that says “contains live and active cultures”. You can top greek yogurt with a number of other foods on this list for a well rounded breakfast. Before we unveil our top pick, here are a few honorable mentions: Grapefruit Non-Coated Nuts

Cheap, easy to make and extremely versatile, there’s no more flawless way to start your day than with eggs. Whether you like them scrambled, fried, boiled, poached or baked, there are so many ways to make eggs that you can eat them in a different style every day of the week. Egg whites and yolks contain completely different sets of nutrients that are great either together or separately. If you’re watching your cholesterol or calorie intake, simply eating the whites of the eggs will be your best bet. For the healthiest option, look for eggs that are labeled as containing omega-3 fatty acids.