According to Today’s Dietitian, folks who eat breakfast are better off than those who skip it, as they typically consume more vitamins, fiber, and other vital nutrients that keep our bodies functioning properly. A morning meal could even be your ticket to a healthy ticker. A 2013 Harvard School of Public Health study found men who didn’t eat breakfast were 27% more likely to suffer from heart disease.
Of course not all breakfast foods are going to do the trick. Loading up on frosted cereals, chocolate-filled croissants, or a massive pile of bacon won’t do much to set you on the path to wellness. Thankfully, plenty of the best choices are also pretty tasty. Favorites like eggs, avocado, and fruit all make our list. The next time you hit the grocery store, load up on these seven foods to help supercharge your breakfast.
When making an effort to incorporate more produce into their diets, guys tend to focus their efforts on vegetables. While filling your plate with broccoli or Swiss chard is a good choice, you shouldn’t forget about fruit. Some worry about the higher sugar content, but skipping out on fruit is only going to prevent you from getting the best balance of nutrients. And unlike other sweet eats, fruit can help you work toward a slimmer physique. A recent study from Washington State University found mice fed a high-fat diet gained 40% less weight when they were also given regular doses of resveratrol, a type of antioxidant found in most fruits. To reap the benefits for yourself, the researchers suggested it’s as easy as increasing your fruit consumption.
2. Greek yogurt
Ladies have been digging into bowls of Greek yogurt first thing in the morning for years, and guys should follow their lead. This spoonable dairy is a great source of protein to help build muscle, plus plenty of calcium and iron. It’ll keep you full for hours, especially if you add a handful of berries or another fiber-rich fruit. Greek yogurt is also one of the best choices for days when you have no time to spare, because you don’t need to cook a thing. Starting your day with yogurt could also boost male performance in the bedroom. A 2014 study from the Massachusetts Institute of Technology found male mice that were fed yogurt developed bigger testicles, higher levels of testosterone, and more potent sperm. Sounds pretty manly to us.
3. Fatty fish
Fish like salmon and mackerel are among the best protein choices you can make thanks to potent levels of omega-3 fatty acids, which can help protect your heart. Since many doctors recommend dining on these kinds of seafood at least twice a week, you might find yourself getting bored with the same seared fillets for dinner. Introducing fish to your breakfast table will give you a little more room to play around at dinner and also shake up your morning meal.
This breakfast go-to is still one of the best ways to start your day. According to the United States National Agriculture Library, one large egg contains roughly 72 calories, 6 grams of protein, and 5 grams of fat. Though many have been wary of overdoing this protein because of cholesterol found in the yolks, a report on the new dietary guidelines says “cholesterol is not a nutrient of concern for overconsumption.” That’s great news because the yolks are full of protein as well as a whole host of other important nutrients.
This creamy porridge is one breakfast favorite that could help you drop a few pounds. A 2013 Louisiana State University study found people who dined on oatmeal for breakfast felt fuller and more able to control their appetite than those who ate packaged breakfast cereal. Much of that is probably thanks to the whole grain’s fiber content. In addition to keeping you feeling satisfied, fiber also helps keep your digestive system happy.
Unless we’re digging into a plate of Mexican food or a salad, most of us don’t see a whole lot of avocado on our plates. That’s a big mistake, because these creamy fruits are loaded with healthy fats and vitamins that keep your body feeling great. As if that weren’t enough, a 2013 study found folks who regularly consumed avocado maintained a healthier weight, ate an overall nutritious diet, and lowered their risk of developing metabolic syndrome.
7. Nuts or nut butter
Getting a nutritious breakfast can be seriously difficult when you have a busy day planned. If you typically feel rushed in the morning, reach for a handful of walnuts or toast with a slick of almond butter. Nuts are loaded with healthy fats and a good amount of protein, so they’ll keep you feeling satisfied for hours. Keri Gans, R.D.N., tells Everyday Health her favorite breakfast when she’s short on time is almond butter on a whole-wheat sandwich thin. She also recommends adding a few slices of banana to boost the potassium and fiber content.