Choosing a healthy breakfast at the start of the day helps support the body's health and boosts energy, and may also contribute to reducing the risk of developing certain diseases, including some types of cancer.
The foods we eat in the morning not only give us energy, but can also be an opportunity to obtain important nutrients through simple choices such as oatmeal, whole wheat bread, fruits, and Greek yogurt.
Options that should be limited at breakfast include pastries, white bread, sweetened breakfast cereals, and sausages, as excessive consumption of processed foods may be linked to an increased risk of some serious diseases, including some types of cancer.
Following a healthy diet doesn't mean giving up your morning coffee; it contains over a thousand compounds that may contribute to overall health. Studies have linked moderate coffee consumption to a reduced risk of certain diseases, such as heart disease, stroke, diabetes, Parkinson's disease, and some types of cancer.
It is preferable to drink coffee in a simple way, such as unsweetened black coffee or with a small amount of milk and sugar, rather than sweetened coffee drinks that often contain large amounts of sugar and calories.
Make breakfast more varied by trying new healthy combinations, such as adding spinach to a fruit smoothie, preparing a chicken salad with olive oil and apple slices inside a whole-grain tortilla, or having a green salad with toast.
Increasing your intake of healthy plant-based foods during the week can also help support overall health and reduce the risk of developing a number of diseases
Being short on time shouldn't be an excuse to skip breakfast. There are easy options you can eat on the go, such as a banana in a whole-wheat tortilla, whole-grain granola with berries and Greek yogurt, or a peanut butter sandwich on whole-wheat bread. (Granola is a food mixture that often consists of toasted whole-grain oats with other ingredients such as nuts, seeds, and dried fruit, and may be topped with honey or a little sugar and oil to improve the taste and texture.)
Eggs are a good source of protein and important nutrients, and they help you feel full, but it's best to eat them in moderation. They can be combined with healthier options like avocado and whole-wheat bread, rather than white bread or processed meats.
Whole grains and fiber are important nutrients that support overall health and may be linked to a reduced risk of cancer and other diseases. These can be obtained by consuming oats, whole-grain breakfast cereals, and whole-wheat bread.
When purchasing food products, choose varieties that carry phrases such as "100% whole grain" or "100% whole wheat" to ensure you get their nutritional benefits.
