Oatmeal is a nutritious whole grain that is high in fiber, particularly beta-glucan, which helps reduce cholesterol levels and promotes feelings of fullness. Choose steel-cut oats or rolled oats and top them with fresh fruit, nuts, and seeds for added flavor and nutrients.
Greek yogurt is rich in protein, which helps keep you feeling satisfied and supports muscle health. It is also a good source of calcium and probiotics, which promote gut health. Opt for plain Greek yogurt and add your own toppings such as berries, honey, or granola.
Eggs are a complete protein source, providing all nine essential amino acids, as well as important nutrients like vitamins D and B12, choline, and selenium. Enjoy eggs scrambled, poached, or boiled, paired with whole grain toast and vegetables for a balanced breakfast.
Berries such as strawberries, blueberries, raspberries, and blackberries are loaded with antioxidants, fiber, and vitamins. They are low in calories and sugar, making them a great addition to your breakfast cereal, yogurt, or smoothie.
Avocado is a nutrient-dense fruit rich in healthy fats, fiber, potassium, and vitamins C, E, and K. Spread avocado on whole grain toast or incorporate it into a breakfast burrito or omelet for a creamy and satisfying addition to your morning meal.
Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds are packed with healthy fats, protein, fiber, and essential vitamins and minerals. Sprinkle them on top of yogurt or oatmeal, or enjoy them as a crunchy snack on their own.
Whole grain toast provides complex carbohydrates for sustained energy and fiber for digestive health. Choose whole grain bread varieties made with ingredients like whole wheat, oats, or rye, and top them with nut butter, avocado, or smashed berries for added nutrients.
Spinach is a nutrient-rich leafy green vegetable that is low in calories and high in vitamins A, C, and K, as well as folate, iron, and magnesium. Add spinach to your omelet, scramble, or smoothie for an extra boost of greens and nutrients.