Top 5 Healthiest Foods for Breakfast

Doctor's are supposed to be the best example of how to live your life. As breakfast is the crucial meal of the day, it's clear that doctors start their morning off with the most nutritious diets. 

While talking about his daily breakfast, Dr. Eduardo Grunvald, program director, UC San Diego Weight Management Program says -- "Coffee with eggs or oatmeal." 

Dr. Malcolm Thaler, the provider at One Medical says -- "A glass of cranberry juice, a ginger tea, a yogurt with fruit, and a small bowl of oatmeal. Sounds healthy, yes? Well, it's all downhill from there!" 

Thankfully, you have enough options. Take a look at our favorite and healthiest foods for your breakfast, along with some enticing information and tips.


Eggs in the breakfastr ensure your morning protein intake which is good for dieters. Egg at breakfast helps you to maintain blood sugar and insulin levels. A study shows that who ate eggs at breakfast felt much fuller and longer. It helps to consume less calories which keeps them to be fit and healthy. Egg yolks have lutein and zeaxanthin. 

When you eat egg yolks you consume two antioxidants lutein and zeaxanthin which prevent eye disorders. Choline is a crucial nutrient for brain and liver health you can get that from an egg. The interesting fact is that eggs are high in cholesterol but don't show an increasing sign of cholesterol levels in most people

Actually, eating a full egg increases the good HDL cholesterol by reducing bad LDL cholesterol in the body with increased insulin sensitivity. Also, four eggs contain about 24 grams of protein. You can have eggs in a various way, that's why it's a versatile food. Within a minute you can prepare a boiled egg to eat it as a portable breakfast.

Be healthy and enjoy the National Egg Day on June 3 in every year.


When you eat oatmeal in the morning you consume both the soluble and insoluble fiber. Soluble fibers in oatmeal keeps your body cholesterol and blood level lower. 

The insoluble fiber keeps your intestine healthy by preventing constipation. Isn't it a delicious way of making your heart and colon smile.

Eating one cup of cooked oatmeal at breakfast provide you 150 calories. four grams of fiber and six grams of protein. Oats contain minerals, thiamin, magnesium, phosphorus, zinc, manganesem, iron and selenium. Having oatmeal in the morining keeping you feeling fuller longer which ensure your weight loss.

Don't forget to celebrate the National Oatmeal Day on October 29 in every year.

Greek Yogurt

Greek yogurt is the power house of high protein. It contains much higher amount of protein compared to milk. Proteins build your bones, muscles, cartilage, skin, hair and blood.

In your old age protein keeps the balance of your muscle mass. According to the Mayo Clinic an adult of 65 years old or older requers increased amount of protein between 1 and 1.2 grams per kilogram a day. If you need to avoid meat, greek yogurt can be a great source of protein. One of the most known fact of greek yogurt is that it contains probiotics.

You enjoy a helthy gut when you eat probiotics regularly as it's full of healthy bacteria. These healthy bacteria boost your immune system and keep you away from the diarrhea and stomach pain.  Greek yogurt rich in calcium and helps to build strong muscles and keeps your vital oragans functioning well. Also greek yogurt is a great option for older adults who want to maintain their bone health. These probiotics also contain B-12, Potassium.

Green Tea

If you are looking for a helthier substitute than coffee, well, green tea, the healthiest drink in the world is here.  Start your busy day with your morning green tea. Are you perturbed with your extra pounds. Drink green tea every morning with empty stomach, you will discover a new form of yourself infront of the mirror. Your metabolism increases when you continue drinking green tea.

Do you know green tea works as an anti-aging for you skin? It contains ant-inflammatory and antioxidant properties which prevent the signs of aging and wrinkles on your skin. Additionally it can also protect your skin from sun damage. So what's the harm in trying?

Theanine in green tea is an amino acid which provides a tranquilizing and relaxing effect on the body and is beneficial for those suffering from depression. To stay happy drink green tea in the morning. According to a research drinking green tea regularly reduces the risk of high blood pressure and keep it under controll as well.

Bad cholesterol increases the risk of cardiovascular disease and can create blockage in the arteries which stop the blood supply to part of your heart. Here green tea is the best option to get rid of the bad cholesterol. It is known fact that green tea slow the growth process of breast cancer. Drinking green tea everyday in the morning reinstate the damaged brain cells and protect them from dying.


Start your morning with a cup of hot coffee. Coffee is rich in antioxidants. Two major antioxidants, polyphenols and hydrocinnamic acids play a vital role in combating against free radicals. Free radicals causes cancer and many other diseases. Coffe reduce the free radicals. Daily coffee cosumption in the morning reduce the risk of Type 2 Diabetes. To start your busy day off you can use some gadgets to make your instant morning coffee. Single Serve Coffee Maker is an instant coffee maker gadget that is very effective and helps you to save your valuable time in the morning. Studies have shown that moderate coffe intake 1-3 cups per day reduce risk of depression.

According to a study conducted in Archives of Internal Medicine followed 50,000 women over many decades shows that coffee's antioxidant substance enriched with mood-enhancing property. They noticed that women who drank 2-3 cups of coffee per day, have 15% less depression than the women who weren't offered coffee. Caffeine in coffee leads to controll motor symptoms for people suffering from Parkinson's Disease as well.  

For having high antioxidant content in coffee the World Health Organization delcared that moderate coffee consumption can reduce the risk of liver and uterine cancer. Coffee enriched with alkoloid substance known as trigonelline contains neuro-protective properties which can outstandingly decrease the risk of Alzheimer's and Dementia. You'll be amazed to know that up to 15 million people a year suffer a stroke. You can reduce the risk of stroke by quiting smoking if you are smoker. Also you can consume 2-3 cups of coffee per day to lower the risk of stroke up to 14% compared to those are not drinking coffee. What's more, you should feel good to know that regular coffee consumption can leads to reduce the risk of cirrhosis of the liver up to 43%.  Studies have shown that caffeine found in the coffee is the prime component and It plays an important role to relieve a headache.

Starting your morning off with healthy breakfast can potentially leverage your energy levels, keep a balance in your blood sugar and dominate over your appetite and weight.

Elsewhere, eating unhealthy breakfast make your whole day pale with exhaustion which can be a future threat for your bodily health. If you eat breakfast, make sure you have protein, healthy fat and fiber in the meal.

Nancy Lee

Nancy Lee

Hey there, I'm Nancy, founder and editor in chief here at Cooky Mom, and I’m absolutely in love with food and health blogs. I'm on a mission to share my insider cooking, food and health tips with all of you...

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