Do you want to eat a healthy breakfast every morning? If you do, then you should get to know the top twelve foods to eat in the morning for long lasting energy, a great mood, and sharp focus to stay productive.

12. Whole grains

Whole grains – or all complex carbohydrates for the matter – are needed by the body and brain as a healthy source of energy in the morning. Whole wheat bread, for instance, is rich in fiber, vitamin E, and iron.

11. Peanut Butter

Peanut butter is rich in monounsaturated fat, which is classified as “healthy fat” because it helps reduce bad cholesterol levels in your blood. In addition, it is rich in protein. Opt for the low sodium, low sugar (even better if it is pure, natural peanut butter) and consume no more than a tablespoon for weight control. If you are allergic to peanuts, a great alternative is sunflower seed butter, which is as healthy and tasty.

10. Berries

Fresh or frozen, berries should be added to all breakfast meals. That is because they are chock full of vitamins, minerals, phytonutrients, and antioxidants. Blueberries, for instance, are rich in anthocyanins which helps maintain brain health. Raspberries are another great option, because they contain the compound ellagic acid, which helps reduce your risk of developing cancer.

9. Yogurt

Yogurt is high in protein and calcium. They are also one of the basic sources of probiotics, which help maintain a healthy digestive system. The best way to serve it is plain and topped with fresh berries.

8. Avocado

Avocados are great throughout the day, but eating them for breakfast will guarantee that you will not feel hungry any time soon. Avocados are also rich in vitamin B6, C, E, and K, as well as pantothenic acid, folate, and potassium. Blend it as a smoothie or serve it on top of an egg scramble for a quick and easy breakfast.

7. Cottage Cheese

Cottage cheese is an excellent source of calcium and protein in the morning. It also tastes great mixed with cinnamon and fruit. Add some whole wheat or gluten free granola, and you are all set!

6. Quinoa

For high fiber and protein in the morning, look no further when you have quinoa in the kitchen. Aside from making you feel satisfied for hours, it also contains iron, lysine, riboflavin, magnesium, and manganese. Try toasting well-rinsed quinoa in a dry saucepan and then adding some coconut or almond milk for a quick and healthy porridge.

5. Bananas

Munching on a banana in the morning will do you a lot more good than eating any packaged protein bar. Bananas are vitamin B6, manganese, and potassium powerhouses. They also balance fiber and glucose really well, thus providing you with gradual but steady energy throughout the morning.

4. Oatmeal

Good quality oatmeal contains beta-glucan, a special fiber that helps reduce bad cholesterol levels. It also contains folate, potassium, and omega-3 fatty acids. Try to choose the steel-cut variety as often as you can, but any other kind of oatmeal will do as long as you eat it regularly.

3. Black Coffee

Rejoice, for your favorite morning drink is in this list! The great news is that coffee does not just jolt up your energy, but also contains antioxidants that can help reduce your risk of developing prostate cancer, diabetes, and other diseases. However, do take note that it is only healthy if you take it without any additives. So skip the cream and sugar and drink it black.

2. Grapefruit

Whether it is to lose weight or improve your blood sugar levels, you will definitely benefit from including grapefruit as part of your breakfast. Grapefruit is also rich in vitamin C, choline, lycopene, potassium, and fiber. But if you are taking certain medications, make sure to check with your doctor before adding it to your diet. This is because there are properties in grapefruit that can interfere with certain drugs.

1. Eggs

Of all the basic breakfast foods to eat, eggs are the staple. They are high in protein so you will feel full for quite a while after eating a serving. They are also highly versatile: boil, poach, scramble, or bake them, they would still taste good. The recommended way to prepare them for breakfast is to make an omelette filled with different vegetables each day. Free range and organic is the way to go.

As you can see, eating a healthy breakfast does more than breaking the fast you went through while you were sleeping. It is necessary to help you improve your nutrient intake throughout the day, reduce unhealthy food cravings, and give you the energy to boost your productivity.