Kids often hear the words, “breakfast is the most important meal of the day,” but did you know that this cliche is backed by scientific proof? Eating a nutritious breakfast is the best way to start your day, especially if your meal includes superfoods like bananas, berries and oats.

Breaking your fast

Breakfast literally means breaking your overnight fast. According to dietitian Sarah Elder, the human body requires “a lot of energy stores for growth and repair through the night.”

When you eat a healthy breakfast, you replenish the energy, calcium and protein that your body used up as you slept at night.

However, not everybody likes to eat breakfast in the morning. Data suggests that there is a connection between skipping breakfast and obesity, which experts believe is caused by breakfast skippers not being knowledgeable enough about proper nutrition.

Alexandra Johnstone, professor of appetite research at the University of Aberdeen, explains that people who eat breakfast often have good lifestyle habits, like exercising regularly and not smoking.

Making a delicious and nutritious breakfast

Starting your day with a filling, nutritious meal can help prevent late-night cravings.

Eat lean protein

Minimize your intake of processed deli meats and eat more beans, eggs, lean cuts of beef and pork, legumes, poultry, seafood and unsweetened dairy products, like yogurt.

Avoid sugary foods

Eating breakfast daily won’t do you any good if you always eat sugary cereal. Bagels, breakfast bars, cereal, granola and juice usually contain added sugar that can result in an energy crash and overeating later in the day.

When buying breakfast items, look for breakfast bars with less than four grams of added sugar per serving, cereals in the single digits for added sugar, and unsweetened dairy products. Skip sugary beverages altogether, like sweetened coffee and tea.

Eat lots of fruits and veggies

Add leftover vegetables to eggs for a filling veggie omelet. If you’re in a hurry, eat a piece of fresh fruit. Eating fiber-rich foods for breakfast can help you stay fuller for a longer period.

Eat breakfast every day

Studies find that eating breakfast is better for overall health and well-being, and promotes a lower body mass index (BMI).

Data also suggests that you’re likely to burn more calories throughout the day if you eat a big breakfast. On the other hand, not eating breakfast is linked to burning fewer calories throughout the day, which is a nightmare for those who want to lose weight.

A balanced breakfast combines fat, fiber, carbs and protein. This formula helps you feel full and energized throughout the day.

Whole grain toast

Whole grains offer antioxidant benefits, such as preventing tissue damage caused by inflammation. Whole grains are also rich in minerals like calcium, iron, potassium, magnesium and zinc that are essential for a healthy immune function and heart health.

Additionally, the B vitamins in whole grains help your body convert food into energy.

Avocados 

Avocados contain dietary fiber, heart-healthy fats and water, which all make you feel full. This helps prevent overeating throughout the rest of the day.

Avocados also contain unsaturated fats that help lower your risk of developing diabetes, heart disease and lifestyle-related cancers.

Bananas

Bananas contain folate and vitamin B6, which both have a role in serotonin production. Serotonin helps improve your mood and reduce anxiety.

These fruits also contain soluble fiber that can lower cholesterol by removing it from your gastrointestinal (GI) tract and preventing it from moving into the bloodstream and clogging your arteries.

Berries 

One cup of blueberries contains nine grams of fiber and 50 percent of your vitamin C needs, with only 60 calories.

Other berries like blackberries, raspberries and strawberries all contain antioxidants that prevent cell damage. Increasing your berry intake can also help protect your blood vessels from harmful plaque, and improve blood flow.

Black tea or coffee

Research finds that the antioxidants and caffeine in unsweetened tea and coffee can offer many benefits, such as lowering your risk of chronic disease and helping in weight management.

Eggs

Eggs are affordable foods that are rich in vitamins A, D, and B12.

One egg contains eight grams of protein that your body needs for healthy blood, bones and skin. Since it takes your body longer to digest protein, it also makes you feel full for longer.

Nuts and nut butter 

A two-tablespoon serving of peanut butter contains eight grams of protein and heart-healthy unsaturated fats. Studies show that most tree nuts and peanuts are associated with a lower risk of chronic disease and weight loss or maintenance.

Buy nut butters made from only nuts and salt, with less than 140 mg of sodium per serving.

Oats

Oats are fiber-rich, plant-based protein and they contain B-vitamins, and minerals such as calcium, iron and magnesium. Oats help lower heart disease risk because they also contain a type of fiber called beta-glucan, which improves cholesterol levels. Additionally, beta-glucan can fuel your body’s probiotics or “good” bacteria and helps them flourish, which supports gut health.

Seeds

Chia, flax and sesame seeds can be added to cereal and smoothies.

An ounce of seeds contains about 10 g of protein. Seeds are a great source of calcium, iron, magnesium and zinc, which you need for stronger immunity.

They also contain soluble fiber that helps lower “bad” (LDL) cholesterol while increasing “good” (HDL) cholesterol. The protein and fiber in seeds help prevent a blood sugar spike and crash.

Sweet potatoes

A medium-sized sweet potato offers a whopping 400 percent of your daily vitamin A. Sweet potatoes are full of beta-carotene that is essential for immunity.

One sweet potato contains 15 percent of your daily recommended fiber intake. Fiber helps reduce LDL cholesterol levels and improves GI health.

Unsweetened Greek yogurt

Unsweetened, plain yogurt offers probiotic benefits. Buy yogurt with at least five strains or more of bacterial cultures per six-ounce serving. Greek yogurt is also rich in calcium and protein.

Eat a healthy breakfast every day to ensure that you feel full for longer and to avoid unhealthy junk food cravings.

Sources include:

GoodHousekeeping.com

BBC.com