It has come to our attention that our recent declaration that coffee is healthy may…
Part of the reason breakfast is the most important meal of the day is the way it sets the tone for everything that happens after. A day that starts off with a big stack of pancakes (or waffles!) leads to a different kind of day than a day that begins with a tossed salad and scrambled eggs.
There’s a time for everything and a time for every breakfast—and when it’s time for a healthful breakfast, these are 22 healthy breakfast foods you should be eating!
1. Steel Cut Oatmeal
Maybe the perfect healthy breakfast food, oatmeal is high in dietary fiber, which helps to lower cholesterol and stabilize blood sugar. All that and potassium, folate, and omega-3 fatty acids.
2. Whole Wheat Bread
If you want a healthy breakfast food that’s high in good carbohydrates to fuel your morning, choose a bread made with whole wheat or other whole grains. These types of bread have more dietary fiber than white bread and will help keep you full until lunchtime.
Put down the Coco-Loco Loops and step away from the cupboard! When you’re looking for a healthful breakfast cereal, remember the rule of 5: 5 or more grams of fiber and fewer than 5 grams of sugar are the magic numbers.
For a high-protein breakfast choice that also has the option to be portable (if you serve them right), eggs are where it’s at. Where what’s at, you ask? Vitamin D, vitamin B6, calcium, and iron! It’s all in the egg yolks!
5. Greek Yogurt
While any yogurt is a healthy breakfast option—yes, even the ones with added sugar and cookie crumbles—you’ll get the most health benefits from choosing unsweetened plain Greek yogurt. Add dried or fresh fruit for natural sweetness.
The antioxidant boost of vitamin C isn’t just amazing for your skin, it will also help you hydrate and boost immunity. Some friendly advice: grapefruit can affect the effectiveness of some medications, so make sure to check with your doctor first whether eating grapefruit is okay with any prescriptions you have.
Everyone knows bananas are full of potassium—even though they contain less than many other foods—but unripe bananas have significantly more fiber than ripe bananas, so unripe is the move if you want to stay full until lunchtime.
Studies indicate blueberries contain nutrients that improve motor skills, memory function, blood pressure, and metabolism. Eat them regularly to see the benefits.
One cup of strawberries contains all the vitamin C most people need for the day, and they’re also high in folic acid and fiber.
Like most other fruits, raspberries are full of antioxidants, vitamin C, and dietary fiber. They’re perfect to add to oatmeal or a smoothie no matter whether they’re fresh, frozen, or dried.
One of the most hydrating fruits on the planet, watermelon is rich in lycopene, which may help prevent cancer, improve vision, and support heart health. Lycopene is also the chemical compound that gives watermelons their signature red color.
A six-ounce serving of cantaloupe contains all the vitamin C and vitamin A most people need in a day. Like watermelon, it also has a high water content, so it’s extra hydrating.
One of the many foods that has as much potassium as a banana, kiwis also have more fiber than a banana.
Perfect for when you want all the benefits of other fruits but are looking for more tart than sweet, cranberries have less natural sugar than other fruits. Their health benefits include supporting good heart health and improving digestive health. You can eat them fresh, dried, or as a sauce; you can also drink the juice to see these benefits—no sugar added varieties of all of the above are the most healthful options.
15. Bell Peppers
Bell peppers are an underrated breakfast food (we said it, and we’re not sorry!). Add them to an omelet or serve them on the side to add vitamin C and vitamin B6 without adding a lot of sweetness to your savory breakfast plate.
Avocado toast isn’t just an outdated trend-turned-meme from the 2010s; there are real health benefits hidden in this delicious and savory fruit (avocados are fruit; pass it on). They’re full of fatty acids, unsaturated fats, dietary fiber, and other vitamins and minerals. This is one of our favorite foods on the list!
17. Nut Butter
Almond butter, sunflower seed butter, hazelnut butter, and the childhood classic, peanut butter, are all high in protein and healthy fats. Add any (or all!) of them to your toast, oatmeal, smoothie, or breakfast crudité for a flavor boost with nutrition where it counts.
Two tablespoons of flaxseed will cover the daily required intake of omega-3 fatty acids for most people. Plus, it’s a great way to add dietary fiber. You can sprinkle it on anything or mix it into the batter for super healthful waffles or pancakes!
19. Chia Seeds
Chia seeds are similar to flaxseed, but they contain even more omega-3s, dietary fiber, calcium, iron, and magnesium. You can also use chia seeds to make chia seed pudding.
Coffee is a natural energy boost that is full of antioxidants that may help lower the risk of certain cancers, diabetes, and other diseases. Is there anything coffee can’t do (besides put you to sleep…)?
Black, white, and green teas contain a smaller amount of caffeine than coffee, which might be exactly the right amount for you. They’re also full of antioxidants that can increase metabolism and boost immunity.
22. Orange Juice
We all know by now that whole fruit is best, but there’s something almost cozy about drinking a tall glass of orange juice with breakfast. High in vitamin C and often fortified with vitamin D, it’s a nostalgic treat you don’t have to feel guilty about indulging in.
Get These Healthy Breakfast Foods at Kate’s Kitchen
While we wouldn’t call ourselves a health food restaurant, we do include plenty of these healthy breakfast foods all across our menu. From eggs and oatmeal to fresh veggies and seasonal fruit, you’ll have plenty of healthy options if you choose to visit the family at Kate’s Kitchen!
Give us a call if you would like to place a to-go order!
Kate’s Kitchen… (816) 436-7200
Ronnie’s Restaurant… (913) 831-8600