Top Ten Breakfast Food For Healthy Life

BEST BREAKFAST FOODS

1) Oatmeal

You may have noticed a heart-shaped seal on your box of oatmeal recently. The seal's there because oats contain beta-glucan, a type of fiber that's been shown to help lower cholesterol when eaten regularly. Need another reason to dig in? Oats are also rich in omega-3 fatty acids, folate, and potassium.

Steel-cut oats, which take about 15 minutes to cook, contain more fiber than rolled oats or instant varieties, but any type of oatmeal is a healthy choice. Just avoid the flavored kinds, which can be packed with sugar. Instead, sweeten your bowl with milk and a bit of honey, and top with fruit and nuts.

2) Avocado Toast With Egg

Sometimes, simple is just better. In this recipe, 2 slices of whole-grain bread, lightly toasted, topped with smashed avocado and a sprinkling of salt and pepper makes for a flavorful and rich base. Top that with two sunny-side-up eggs for a healthy dose of protein, and you've got a well-rounded breakfast. Stack 'em in a tupperware container for easy transport or cook the yolks a bit more and make the whole thing into a sandwich.

3) Wheat Germ

A little wheat germ goes a long way. Just two tablespoons provides about 15% of your recommended daily intake of vitamin E and 10% of your daily folate. "Vitamin E is often a little low in people's diets, so this is a good way to add in some extra—especially if you don't eat a lot of nuts or seeds, two other big sources," Giovinazzo says.

It's easy to incorporate wheat germ into almost any meal, including your go-to breakfasts: Sprinkle it over cereal, stir it into yogurt, or mix it into a smoothie.

4) Peanut Butter Banana Smoothie

Smoothies are a perfect on-the-go snack any time of day. Blend 1 frozen banana, 2 tablespoons peanut butter, 1 cup almond milk, and a few ice cubes. If this is a morning snack, keep it in a tight-sealing container and throw it in a gym or work bag. For an afternoon boost, prep it the night before and freeze, remove in the morning, and it will be thawed and ready to enjoy after lunch. Tip: Add a scoop of your favorite chocolate or vanilla protein for an extra protein boost.

4) Almond Butter

Don't eat eggs or dairy? Almond butter is an excellent alternate source of protein, and it's filled with monounsaturated fat (one of the good fats). Plus, as Giovinazzo points out, "it's really delicious spread on whole grain bread or paired with a banana or an apple."

Nutritionally, almond butter is comparable to peanut butter, and they each have about 100 calories per tablespoon. Almond butter contains slightly less saturated fat, though—a definite point in its favor, even for people who aren't allergic to peanuts.

5) Zapped Scrambled Eggs With Veggies

Yes, it’s possible to make really good scrambled eggs in the microwave. And it’s easy! Beat 2 eggs, throw in a microwave-safe container, add 1 handful of your favorite veggies (cherry tomatoes and spinach leaves work well), and a sprinkle of cheese. Zap the mixture for 30 seconds, stir, and cook another 30 seconds, or until eggs are solid. Throw a top on the container to eat later, or store the raw mixture in a fridge until ready to heat and eat.

6) Breakfast Quinoa Bites

Here’s a new way to enjoy quinoa: make mini quinoa breakfast quiches! In a medium bowl, combine 2 cups cooked quinoa, 2 eggs, 1 cup your favorite veggies (spinach or zucchini work well), 1 cup shredded cheese, and a sprinkle of salt and pepper. Portion into a lightly-greased mini muffin tin, and bake at 350 F for 15-20 minutes. These are easy to bring along and delicious to enjoy warm or cold.

7) Flaxseed

Sprinkling ground flaxseed into a smoothie or bowl of cereal will turn your breakfast into a gold mine of omega-3 fatty acids; just two tablespoons contains more than 100% of your recommended daily intake for those heart-healthy fats. Flaxseed, which has a nutty flavor, also is rich in fiber and lignan, an antioxidant that's been shown to protect against breast cancer.

A word of caution: Whole flaxseeds will pass through your body without being digested, so be sure to buy them ground or grind them yourself with a coffee or spice grinder.

8) Healthy Morning Glory Muffins

An oat-based muffin packed with healthy carrots and zucchini, lightly sweetened with raisins and just a pinch of sugar makes a perfect breakfast or snack. Use a mini-muffin tin for smaller portions, and eliminate or cut back on the brown sugar or choose a healthier substitute to cut back on sugar.

9) Blueberries

Fresh or frozen, these tiny superfruits pack a big antioxidant punch. Or better yet, a flurry of punches: Studies suggest that eating blueberries regularly can help improve everything from memory and motor skills to blood pressure and metabolism. (Wild blueberries, in particular, have one of the highest concentrations of the powerful antioxidants known as anthocyanins.)

Blueberries are also lower in calories than a lot of other fruits (they contain just 80 per cup), so you can pile them onto your cereal without worrying about your waistline.

10) Ricotta and Tomato Breakfast Sandwich

Here’s a healthier take on the classic breakfast sandwich: Take 2 slices of a hearty whole-grain bread, spread each slice with 1 tablespoon ricotta cheese and sprinkle with kosher salt and fresh cracked pepper to taste. Add 1-2 hearty slices of fresh beefsteak tomato (blotted with paper towel to remove excess liquid) and enjoy.