The 12 Healthiest Foods To Eat For Breakfast

12 Healthiest foods For Breakfast | Weight Loss | Dietician Ashu Gupta

12 Healthiest foods For Breakfast | Weight Loss | Dietician Ashu Gupta
  • Admin
  • 26-Jul-2021

We all have it millions of times since our childhood –” we must eat our breakfast” and “breakfast is the healthiest meal of the day”. But, no matter how many times we hear these, many amongst us ignore them. Meaning they ignore their breakfast. As per a recent study conducted over a large group of people, breakfast is the most ignored of all the meals we have in a day.

Eating breakfast is one of the healthiest habits for anyone to have and knowing the healthiest foods to eat for breakfast is a virtue for anyone to stay fit, healthy, and happy for lifelong.


Let us all pledge for good health for us and our family and adopt the habit of eating breakfast every day and include these 12 healthy foods in the breakfast menu.

  • Oats/Oatmeal

Oats top the list of the healthiest foods to eat for breakfast and there are several reasons for it. It is a nutritional powerhouse. It is a complete whole grain that has fiber, proteins, vitamins, and minerals like magnesium, calcium, and iron. Oats are also enriched with the goodness of antioxidants, folate, omega – 3 and potassium. It is one of the best foods for heart health, people who have diabetes, suffering from the issues of obesity, have higher cholesterol levels, and have bowel problems, and many alike.

  • Eggs

Eggs are an all-time favorite breakfast food for ages. Power-packed with quality protein and regardless of one’s fitness goals and health, we all should be eating eggs for breakfast. While the white eggs are healthy, eat the yolk too as most of the nutrients in an egg are in the yolk.


Egg for breakfast

  • Berries

Blueberry, raspberry, strawberry, whatever you get your hand on, just grasps them for breakfast. These berries have rich amounts of antioxidants, helping us to fight diseases, and also are quality sources of fibers along with being low in calories.

  • Bananas

Another most preferred food for breakfast, bananas are good for digestive health as they contain resistant starch. Resistant starches are not digested by the body and travel without being unchanged. It supports a healthy blood pressure range being rich in potassium, a much-needed mineral for the same. Fruits are a major component that is enriched with the richness of minerals and vitamins

  • Seeds

Flaxseeds, chia seeds, sunflower, pumpkin, you have numerous choices. Seeds are high n proteins, calcium, iron, zinc, and magnesium that help to boost immunity and stay healthy. The soluble fiber in seeds helps to reduce LDL, bad cholesterol and is great for heart health.

  • Avocados

Often termed as a superfood, avocados have a unique combination of healthy fats, dietary fibers, and water. The unsaturated fats in avocado help to decrease the risks of heart ailments, some forms of cancers and prevent diabetes. It keeps you fuller for long and makes you avoid eating unnecessarily between meals.

  • Greek Yoghurt

Hardly there would be anyone, who does not like Greek yogurt. Apart from being delicious, it makes for a perfect breakfast food choice. It has high-quality protein content apart from having probiotic benefits. We are not talking about the ones available in the supermarket loaded with sugar.

  • Whole Grain Bread

Whole grains are packed with the richness of calcium, iron, potassium, zinc and magnesium – all great for our heart health and improving immunity. The antioxidant benefits in whole grains help to protect our tissues from the harmful effects of inflammation. The various B-vitamins in whole grains help to convert the food we eat into energy.

  • Sweet Potatoes

A great replacement for our daily breakfast dose of muffins or bread, sweet potatoes fulfill many of our daily recommendations of nutrients like vitamin A, 15% of fiber intake, and beta—carotene.

  • Cottage Cheese or Paneer

This Indian version of cheese is a protein powerhouse along with being a nutritious source of calcium, vitamin A and B vitamins. It helps controlling hunger and keeps unnecessary munching between meals at bay.

  • Green Tea

Drinks form an important part of a breakfast meal. It is highly recommended to stay away from unhealthy sugar-laden juices and other drinks that we buy from stores. Green tea is often recalled as a wonder drink when it comes to health. It helps to recharge us in the morning, is great for weight control, and is full of antioxidants that help keep focus.

  • Coffee

Drinking coffee for breakfast is a popular custom all over the globe and mainly because of its caffeine content. It has also the benefits of having antioxidants that help fighting inflammation. Studies also suggest that drinking coffee regularly also reduces the risks of developing diabetes as it may help in glucose metabolism. Breakfast is the most important meal of the day as it helps kick start our metabolism and provides us all the energy we need to run throughout the day. We just need to make sure that we choose healthy foods for breakfast to make it more power-packed and nutritious.