Oats are a great source of soluble fiber, particularly beta-glucan, which has been shown to reduce cholesterol levels and contribute to heart health. They're also filling, which can help prevent mid-morning snacking.
High in protein and packed with probiotics, Greek yogurt can support your digestive health while also keeping you satiated. Opt for plain varieties to avoid added sugars and top with fruit or nuts for extra flavor and nutrients.
Eggs are incredibly nutritious, offering high-quality protein and essential nutrients like vitamin D and choline. They're versatile and can be prepared in numerous ways, making them a staple breakfast food.
Strawberries, blueberries, raspberries, and blackberries are low in calories but high in fiber, vitamins, and antioxidants. They can reduce inflammation and protect against heart disease and other chronic conditions.
Chia seeds are loaded with fiber, omega-3 fatty acids, and protein. When soaked, they absorb water and become gel-like, which can help you feel full longer. They're great in smoothies, yogurts, or chia seed pudding.
Nuts and nut butters are a good source of healthy fats, protein, and fiber. They can help reduce heart disease risk and improve blood sugar levels. Just watch the portion sizes, as they're high in calories.
Choosing whole grain bread over refined bread can increase your intake of fiber, B vitamins, and minerals like iron and magnesium. Pair it with protein-rich toppings like eggs or avocado for a balanced breakfast.
Rich in monounsaturated fats, avocados can help lower cholesterol and are full of vitamins, minerals, and fiber. They're versatile and can be added to toast, eggs, or smoothies for a nutrient boost.