7 Best Foods to Eat for Breakfast

diet-sage-7-best-foodsBreakfast cereal manufacturers would like you to believe sugar-laden chocolate-coated cereals are the best way for you, or your kids, to start the day. Meanwhile fast-food chains are actively trying to increase their share in the breakfast market with cleverly promoted but unhealthy breakfast options.

Skipping breakfast or making poor food choices cause crashes in energy, reduced mental performance, low mood and slow down metabolism leading to weight gain.  Choosing the wrong foods for breakfast can drastically impact how you feel mentally, physically and even emotionally for the rest of the day.

When you wake in the morning your blood sugar levels are low and this leads to a lethargic feeling, mental confusion and irritability. We reach for quick fixes such as caffeine to feel more alert and sugary foods to sweeten our mood.  Many people skip breakfast altogether, because they are running late or think it will help them lose weight. A reduced appetite first thing in the morning also causes many people to incorrectly believe their body doesn’t need any food.  However, studies have shown that missing this key meal actually leads to increased eating during the day, poorer food choices later on and increased likelihood of weight gain and obesity.

What makes a good breakfast?

Breakfast has to fill many roles, including: meeting our nutritional needs; providing energy; tasting good and ideally quick to prepare!  Food high in refined carbohydrates, like processed cereals or pancakes, will give an immediate hit of energy but this quickly fades as blood sugar levels drop.  This is due to the insulin released to cope with the sugar influx (which will also make you hungrier later in the day and promote fat storage).  Caffeine has a similar effect with an energy rush, followed by a drop as it also affects blood sugar.  Low blood sugar levels impede your concentration and mood dramatically and lead to impulsive food choices, made worse by the limited healthy options found in offices and coffee shops.

A good breakfast should include a balance of foods which provide energy, nutrients, protein, fiber and fat to get you going for the day. Below are some ideal breakfast choices which can be combined to make tasty meals which keep you feeling full and focused for the day ahead.

1) Green Smoothies

One of the quickest and easiest breakfasts to make, just chuck a few ingredients in a blender, and they are extremely nutritious.  Smoothies are mixtures of different fruits and vegetables blended with a liquid to produce a thick drink.  There are endless possible combinations, and a simple and tasty way to incorporate more raw fruit and vegetables into your diet. Making a smoothie is different to juicing;the smoothie retains the fibrous parts of the plants, which means you are kept fuller for longer.

The choice of ingredients depends on personal preference but a mixture of: green leaves(for essential nutrients); ripe fruit (for texture, taste, energy and nutrients); and a liquid (for consistency) is ideal.  Extra goodies such as seeds, super-foods and oats can also be added to add variation and increase nutritional content.  Another alternative is to make the texture thicker, by adding less liquid, and serve in a bowl, topped with yoghurt, berries, seeds and more.  Packed full of nutrition, easy to prepare and with endless variations possible, green smoothies are an excellent way to start the day.

2) Steel Cut Oats

Breakfast cereals are a traditional way to begin the day in many countries and they can be a healthy way to consume carbohydrates, fiber, and nutrients.  However, there is a vast difference between traditional wholesome wholegrain cereals, and modern sugar crammed boxes of fortified-flakes which come with a free toy!

Oats are an old-world cereal crop and the oat itself is actually a seed.  After harvesting the outer husk is removed and the oat is cut into small pieces.  Cutting the oat means it will cook quicker without increasing sugar content – unlike rolled oats which have a higher glycemic index (GI) due to sugars released in the steam-rolling process.  Steel cut oats, also known as Irish oats, are the key ingredient in traditional porridge and oatcakes.

Oats contain a form of soluble fiber which slows down the absorption of carbohydrates (keeping blood sugar levels steady) and reduces cholesterol.  They also contain significant amounts of magnesium which has been shown to protect against cardiovascular disease and diabetes.Porridge is made by simply cooking up oats with water or milk (to create a thicker texture).  Adding nuts, fruit, yoghurt and a natural sweetener such as honey can elevate this popular dish which warms up winter mornings.

3) Sprouted Grain Bread

This is bread made from grains which have been allowed to germinate, or sprout. Combinations of wheat and other grains (millet, oat, barley etc.) are kept in a warm wet environment until they have started to grow.  Once sprouted they are dried, ground into flour and made into bread.

There are numerous health benefits associated with sprouting, using a living grain to make your bread.  Sprouted bread contains: less gluten; more protein; a lot less fat; less carbohydrate than either brown or white bread.  The reduced carbohydrate content makes the bread lower GI than normal breads and the sprouting process starts to breakdown the grain releasing key nutrients and making it easier to digest.  A reduction in phytic acid, normally found in bread, also increases the amount of vitamins you are able to absorb.  Warmed or toasted this bread can add high quality nutrients, taste and texture to your breakfast.

 4) Greek yoghurt

Yoghurt is full of protein and healthy bacteria making it an ideal breakfast choice.  Greek yoghurt is strained, or sieved, to remove liquid which gives it a thicker creamier texture and removes almost half the sugar. The high protein content helps you feel full for longer and the creamy taste of indulgence satisfies emotional needs for luxurious food. Since the straining process also removes lactose, people with mild intolerance often find Greek yoghurt unproblematic.  Mixed with fruit and topping with nuts provides a balanced and tasty way to start the day with only minimal preparation required.

 5) Quinoa porridge

The Inca considered this quinoa seed sacred, and due to its alkaline nature it has been quickly increasing in popularity with health conscious consumers.  It is gluten free and high in protein including many essential amino acids – the high protein content means it will keep you feeling full for several hours and the low GI means you won’t get an energy crash after eating it. It contains riboflavin which support brain function and saponins which lower cholesterol and protect against various cancers.

Simply boil the quinoa in some water then add a few ingredients for taste.  Fresh fruit, sweet spices, nut or coconut milks all add extra goodness and flavor to this versatile food.

6) Fruits

A classic breakfast food, fruit is easy to digest, provides quick energy and loads of key nutrients and anti-oxidants.  Known to protect us from cancers and other diseases fruit is naturally sweet, tasty and full of goodness.  Drinking fruit juice is NOT the same as eating fruit.  Without the plant fibers the GI of fruit juice is quite high, and can lead to an energy dip a short time after drinking it.

Combining fresh fruit with a protein and fat (for example a fruit salad with yoghurt and seeds) will keep you feeling satisfied and energized for longer.  Fruit is also a very convenient snack food and can be eaten on the run.  Keeping a selection of fruit with you, or at your workplace, can also prevent emergency eating if your energy levels drop.

 7) Nut and rice milks

Alternatives to cow’s milk are becoming more popular due to increases in lactose intolerance, concerns about antibiotics and hormones fed to cows and the negative effects of pasteurization and homogenization.  Nut and rice milks are also highly nutritious and some, like hazelnut, are naturally sweet.

Nuts and seeds are naturally high in Omega-3 fats, which are good for your mood and brain function.  When made into milks, by first soaking then grinding and adding liquid, they keep these beneficial fats. Almond milk, for example, has less calories than cow’s milk, has no saturated fat and contains high amounts of vitamin B12 and minerals such as zinc.  When choosing nut milks, be aware of additives such as sweeteners and thickeners, it can be cheaper and healthier to make your own at home.

Planning your breakfast

Planning is crucial for a successful breakfast, without planning the low blood sugar we experience first thing in the morning leads to bad decisions which satisfying emotional cravings rather than fueling our body.  Personal investigation is needed to determine which foods make you, and your body,feel happy and energized. Choosing foods which provide energy, nutrients and you genuinely enjoy eating makes healthier choices much easier to stick to.  Why not take some time to figure out how best to start your day.

Now that you have learned about the 7 foods to eat for breakfast, if you are not able to follow closely to these 7 foods, at least know what not to eat for breakfast. Here’s a video on the 4 foods to never eat for breakfast.

Go to next page to watch the 4 Foods to NEVER eat for Breakfast <<

About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice.

Do you look out for these ingredients in the nutrition label? Which wonderful friends in your life would appreciate the 7 best foods to eat for breakfast?

Please help them by sharing this eye-opening article with each of them using any of the social media and email buttons below.






18 responses to “7 Best Foods to Eat for Breakfast”

  1. Catthy Levin Avatar
    Catthy Levin

    Please forward this diet instructions to my daughter Cathy. She is in need of this diet because she has been on Atkins for 11years and has not lost any weight, after the first year. She is eating more and continued eating his NO LIMIT DIET AS LONG AS IT CONTAINS NO CARBS. She will kill herself on that diet in addition to not realizing her goals. Thanks Cathy’s Mother

    1. Budct Avatar

      Research the book, “The Zone” by Barry Sears.

      The food regime is very simple and it gives excellent results.

    2. Dr. Flora Mason Van Orden Avatar
      Dr. Flora Mason Van Orden

      Yogurt still has the IGF-1 and casomorphine (casein) that triggers diabetes and grows cancer tumors. Read PUS, eColi, etc.

    3. Cathryn Avatar

      Cathy, I hear you when you talk about your daughter’s diet. If your daughter does juice and/or eat lots of vegies, it might work for her but I do think we do better eating some complex carbs. Meat does digest better though if one doesn’t eat starch with it such as potatoes so potatoes should be eaten separately. My son, age 31, eats tons of meat also and juices occasionally (consumes it for over a week so how much nutrition is left in it?). He stays off grains which I’m not opposed to (heart disease is caused by unhealthy carbs including most grains (I’ve followed Tony Pantalleresco a lot on youtube). But I can relate in that my son eats too much unhealthy meat (some grass fed but not all) and not enough food containing antioxidants. I thought I was the only one who worries so much about my kids diets. It’s interesting how everyone eats so differently and one diet may work for one and the opposite kind of diet will work for another. I’m a firm believer in people like my son and your daughter incorporating a good quality food supplement in their diet. Wishing you less worries too. from one Cathy to another.

  2. Bob Avatar

    Great information. .you need your site to be mobile friendly. .ie..where older folks like me can read it without scrolling around. Need help ? I have people who do that.

  3. David Moxon Avatar
    David Moxon

    This is one of the best for informal eating Nutrients and value using natural processers. very good guide

  4. Ana Avatar

    Thanks for the list.

    I have absolutely fallen in love with Quinoa in all forms, Quinoa salads, Quinoa porridge, Quinoa pasta etc. It is super delicious. Not just that, you can never overeat it like you would do so with high GI carbs. It gives you slow rising and long-lasting energy . You don’t feel famished by the next mealtime.

    1. Midget01 Avatar

      A certain person can over eat Quinoa. This is not a fool proof food for Bariatric Patients. We must limit ourselves at a top end of 4 ounces and when you do that the protein available for the body is limited and counts against the carbs that they might eat at another meal. So what appears to be an good easy food to eat may cause another person medical issues. Healthy is arbitrary. If a person doesn’t have a reaction to it and it keeps everything in working order then it is a healthy food for them.

  5. Bill Avatar

    This was my first exposure to your ideas on Best foods to eat. I am ready to give it a try and please continue sending information


  6. JR Avatar

    Already use some of Emma’s breakfast suggestions in my morning green & blue smoothie. It’s a substantial, satisfying and delicious drink, and holds me till an early dinner, with only a hard-boiled egg as an inbetween snack. The ingredients I use are: WILD blueberries, when I can find them (they are supposed to have twice the antioxidants of commercial blueberries), fresh Country Greens (collard, turnip, mustard both leaves and stems), kale, Paleo Fiber, Activia Greek Yogurt (lime or coconut), apple cider vinegar, cold water (10-12 oz) and once in a while, for a treat, a banana, including the skin. I plan to add chia seeds, coconut oil (for regularity purpose), and beans (for additional fiber and protein – supposedly can’t taste them). It’s fun to make, as opposed to cooking eggs and bacon, and I like working with all the fresh, colorful ingredients, knowing I’m doing something that makes me feel better and makes me a healthier senior.

  7. Pat Avatar

    For the last 10 yrs or so, my breakfast is easy-peasy and healthy, I take 4 little squares off an organic 72% cacao chocolate bar for it’s dark chocolate benefits, add 2 fresh dates and a handful of organic non-pastuirised raw almonds from Spain(American almonds have to be pasteurized will kills the nutrients), and have 4 oz of garden-style green tea from Davidson’s teas, which I pour from a large amount I brew once a wk and keep Refrigerated. Not cooking or really any prep required as I don’t put in blender, just eat it all whole. It’s filling and lasts me for hours, until 1 or 2 pm.
    Breakfast doesn’t have to include cereals or meat and you can think outside the box.

    1. pam Avatar

      What do you eat after 2?

  8. Lupita Avatar

    I also cook quinoa just water, refrigerate it and use it for my morning smothies, a couple of spoons of cooked quinoa, fuit and or veggie and ready to go. It add thickness and protein to my breakfast.

  9. Joan Avatar

    The list is helpful in a very general sense. However, there is no “one size fits all” that works for everyone. I wish folks like you would include a statement to that effect in your article. For example, according to experts like Dr; James Wilson, those with adrenal insufficiency (Cushing’s syndrome is the extreme end of that spectrum) have no business eating fruit for breakfast! You could actually do more harm than good for some people. Why not include the caveat?

  10. Carrol Lindsay Avatar
    Carrol Lindsay

    Without a doubt I know that I am on the right track to eating nutritionally God’s foods. Two days ago I read the ingredient list on a brown & serve package and put it back and made my own sausage with fresh herbs.
    I love all of your food suggestions and ideas and the one thing you said, spend some and be willing to find foods that you Luke to eat for breakfast. Thank you.

  11. tobiano Avatar

    if you are eating according to scripture, then you would not be eating pork. it is unclean. they eat the garbage of the earth, as they were designed. the toxins and other garbage they ingest do not harm them, but we ingest what is in their meat when we eat pork. Our Father said not to eat it for a reason. Don’t let the misinterpreted stiry of Peter’s dream fool you. read the whole chapter and learn what the real dream is about… and you will see its not about food. It’s no wonder people are sick… look at the way they eat! Not according to scripture!

  12. Shirley Jacobson Avatar
    Shirley Jacobson

    When I eat a breakfast like this I’m hungry before I leave the table and hungry until I get my next meal. Now if I have egg with 2 yolks, mushrooms and onion sautéed in bacon grease and some kind of pork I am satisfied for 6 hours minimum. Not tempted for anything else.

  13. Shirley Jacobson Avatar
    Shirley Jacobson

    Comment on pork. In Bible times there was no refrigeration. pig meat often contained an organism (can’t think of the name of it), caused trichinosis (?sp). That is no longer a problem. Pork raised on an organic farm, fed healthy foods from the garden and dairy is not unhealthy. Sugar, refined grains (all grains are sprayed with glyphosate at harvest unless they are organic and I wouldn’t trust organic from an industrial type ag co). There are lots of things you couldn’t do or did do in Bible times that are not wise today because we have more knowledge now.

Leave a Reply

Your email address will not be published. Required fields are marked *