Surprisingly Healthy Breakfast Foods

Waking up to the smell of crisp bacon may be one of the best ways to start the day, but many of our breakfast favorites, like cheesy omelets, buttered toast, and a bowl of sugary cereal, aren’t the healthiest options. The good news is that you don’t have to sacrifice fun and flavor to enjoy a nutritious breakfast. Here are some breakfast items that are packed with nutrients without sacrificing satisfaction. 

Cottage Cheese

Whether eaten alone or topped with fresh fruit, a bowl of cottage cheese is a delicious, protein-packed breakfast item. Each cup of low-fat cottage cheese contains 24 grams of protein, which curbs hunger and stimulates muscle growth, and 50% of your recommended daily intake of B2, which can stave off fatigue and depression. Cottage cheese also has plenty of vitamin B12, which promotes cognitive function.

Whole-Wheat English Muffins

Looking to add more grains to your diet? Opt for a whole-wheat English muffin for breakfast. Each muffin contains 4 grams of fiber and 25 grams of grains while having a lower caloric count and fewer added sugars than a standard English muffin. Opt for sugar-free jams and almond butter for a tasty, low-fat breakfast that still hits the spot.

Peanut Butter

Buttered toast may be delicious, but you should use butter sparingly to avoid consuming too much saturated fats, which can be bad for heart health. Substitute protein-rich peanut butter for butter. Peanut butter has antioxidants that lessen the risk of developing chronic immune issues and large helpings of healthy fatty acids.

Yogurt

Yogurts that have strained excess whey to make them thicker, such as plain Greek yogurt, contain large doses of the probiotics necessary for proper gut health. Greek yogurt also has calcium, which encourages bone health, and protein, which helps build muscle mass.

Baked Beans

Baked beans are a staple of English breakfast plates, and for good reason: they are loaded with protein and fiber, which helps improve gut health while lowering cholesterol. Beans also contain minerals, including iron and zinc, which help regulate blood pressure and blood sugar levels. Try making baked beans from scratch to avoid the excess sugars added to pre-packaged cans.

Miso Soup

While soup is usually reserved for dinner in the U.S., it's common in Japan to start your day with miso soup. The soy-based soup is loaded with probiotics, which lower the risk of stomach cancer and heart disease. Miso also contains calcium, iron, and magnesium.

Black Coffee

Black coffee may be a simple breakfast beverage, but its health benefits are vast and complex. Drinking 8oz of black coffee with breakfast helps stimulate the metabolism, encouraging weight loss and increasing adrenaline levels. Just be sure to leave out the milk and sugar, which add empty, non-nutritional calories and increase your risk of health issues such as diabetes, high blood pressure, and inflammation.

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