There are some (or more like, many) mornings where it’s everything we can do to will ourselves out of bed and grab a fistful of cereal or a crappy granola bar on our way out the door. It’s not like a gourmet breakfast is a realistic everyday goal. But that doesn’t mean we should settle for a sugar rush that will leave us sad and hungry just a half hour later. You’d be surprised how many healthy breakfast ideas require very little effort when put into practice.
1. Savory Oatmeal With an Egg.
Take Oatmeal to a whole new level by making it savory. Prepare as usual with milk or water, but add a pinch of salt and pepper instead of any cinnamon or sugar. Then top with an over-easy or poached egg and sprinkle on a little cheese for an extra tasty kick.
There’s nothing like a banana at breakfast to keep those mid-morning cravings at bay. The yellow fruit—especially when they’re still a touch green—are one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer.
“Slice it up and add it to cereal or oatmeal,” Giovinazzo suggests. “It will add natural sweetness, so you may not need additional sugar.”
3. Nut Butter
“This is a quick and easy option for when you don’t have a lot of time,” says Sheth. Spread it on some toast (more on the best pick for bread later) or mix it into your Greek yogurt or oatmeal. A spoonful provides a perfect blend of protein, antioxidants, and heart-healthy fats. In fact, people who eat nuts every day are 29 percent less likely to die of heart disease and 11 percent less likely to die of cancer, according to a 30-year-long New England Journal of Medicine study.
As its name suggests, watermelon is an excellent way to hydrate in the morning.Best of all, watermelon contains just 40 calories per cup, landing it on lists of so-called negative-calorie foods that supposedly burn more calories during digestion than they add in. (Actually, it’s a bit more complicated than that, but that’s no reason to not eat watermelon!)
“Berries are super foods because they’re so high in antioxidants without being high in calories,” Giovinazzo says. One cup of strawberries, for instance, contains your full recommended daily intake of vitamin C, along with high quantities of folic acid and fiber.Strawberries are good for your ticker, too. A 2013 study found that women were less likely to have a heart attack over an 18-year period if they ate more than three servings of strawberries or blueberries per week.
Coffee really does get your brain going, says White, noting that a blend of caffeine and antioxidants may be to thank. So strong are the anti-inflammatory compounds in coffee that research published in the Journal of Alzheimer’s Disease found that when patients with memory problems drink three cups of coffee per day, they delay the onset of Alzheimer’s disease by an average of two to four years. Basically, with that and all the other health benefits of coffee, you can feel better about your daily java habit.
This fuzzy little fruit has about 65 milligrams of vitamin C per serving—nearly as much as an orange. It’s also rich in potassium and copper and contains more fiber per ounce than a banana, which makes it a good aid to digestion.Kiwis are slightly tart. They’re delicious by themselves, but if you prefer a sweeter flavor, try mixing them with strawberries and bananas in a smoothie or fruit salad.