You’ve probably heard it many times, but is it true that breakfast is the most important meal of the day? Health professionals are widely in agreement – a nutritious breakfast, they say, gives you energy and sets you up for the day.
There’s also evidence eating breakfast offers other health benefits, including:
- Better weight control
- Improved concentration
- Lower cholesterol
- Lower blood pressure
- Improved cardiovascular health
- Better stress management
- More stable blood sugar
A recent study by experts at the University of Bedfordshire and Loughborough University has also found teenage girls are more active when they eat breakfast. This, they suggest, may have something to do with the fact that eating breakfast is linked with positive weight control.
10 Healthy Breakfast Staples to Start Your Day Right
Want your mornings to do more for your mind and body? Try adding some of these nutritious staples to your breakfast routine:
1.🥣 Oats
Porridge or overnight oats are full of soluble fibre, great for digestion and managing cholesterol. Their slow-releasing energy means fewer mid-morning slumps. For a no-fuss version, mix oats with milk or yoghurt overnight, then top with fruit and nuts in the morning.
2.🫘 Beans
Don’t save them just for lunch or dinner. Baked beans, black beans, or chickpeas are packed with protein and fibre, perfect on wholegrain toast or in a savoury breakfast bowl.
3.🥚 Eggs
Protein-rich and versatile, eggs help you feel fuller for longer. Try poached eggs with avocado on toast or scrambled eggs with tomatoes and spinach.
4.🌾 Wholegrain Cereals
If you’re short on time, go for high-fibre, low-sugar wholegrain cereals. Boost flavour and nutrition with toppings like berries, chia seeds, or flaked almonds.
5🍞 Wholegrain Bread
Swap white toast for seeded or wholegrain bread. Pair with protein (like nut butter or eggs) and good fats (like avocado) to stay full longer.
6.🥛 Yoghurt
Low-fat plain or Greek yoghurt is rich in calcium and protein. Add fresh fruit, oats, or a sprinkle of seeds for a quick, balanced breakfast.
7.🍉 Fruit
Fresh, frozen, or dried fruit delivers fibre, vitamins, and antioxidants. Blend into a smoothie, mix into yoghurt, or enjoy as a side.
8.🥜 Peanut Butter (or other nut butters)
Nut butters are full of healthy fats and protein. Spread on toast or stir into oats, just choose natural versions with no added sugar or palm oil.
9.🍵 Tea
Whether black, green, or herbal, tea is packed with antioxidants that support immunity and metabolism. Green tea, in particular, may have added benefits for focus and fat metabolism.
10.☕ Coffee
A cup of coffee can increase alertness and supply antioxidants too. Just keep it simple, avoid sugar-laden syrups and cream if you’re aiming for a healthier start.
Breakfast doesn’t have to be complicated or time-consuming. With the right ingredients, it can fuel your body, support your health goals, and even lift your mood. If you’ve been skipping it lately, consider this your sign to bring it back.
