Foods You Should Eat Every Day

July 13, 2020

By
Kaitlin Miller
These foods are the foundation for a healthy diet
Maintaining a wholesome diet is vital to your health, but there are
so many diets, trends and fads with conflicting recommendations
that it can be hard to know what’s actually best for you and your
family. These fresh foods are jam-packed with vital nutrients and
have scientifically proven health benefits, including reducing the risk
of cancer and heart disease, lowering cholesterol and more. These
ingredients are essential building blocks to a healthy diet and can
easily be incorporated into your favorite recipes for breakfast,
dinner and everything in between.
Dark chocolate

Aleksandrova Karina/Shutterstock
Eating healthy doesn’t mean you can’t satisfy your sweet tooth.
There are a lot of surprising health benefits of dark chocolate when
eaten in moderation. On top of mood enhancement, improved brain
function and reduced stress levels, dark chocolate can help lower
blood pressure, prevent or combat diabetes, lower the risk for
developing Alzheimer's disease and decrease the risk of stroke.
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Avocados

Larisa Blinova/Shutterstock
Avocado toast was one of the hottest food trends of the 2010s for
good reason: Avocados are nutrient-dense fuel to kick-start your
day. They’re full of fiber, making them great for digestion, and
monounsaturated fat, which can reduce your risk of heart disease.
Avocados also help the body to absorb other fat-soluble nutrients,
so they’re great for pairing with other vitamin-rich foods or eaten
with supplements such as fish oil.
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Fatty fish
 Elena Eryomenko/Shutterstock
The American Heart Association recommends eating two servings
of fish — particularly fatty fish — per week. Fatty fish such as
salmon, tuna and sardines are the best source of two of the three
most important omega-3s, reduce the risk of developing eye
disease, reduce triglycerides in the bloodstream, lower blood
pressure and reduce your risk of heart disease and stroke. Fatty
fish are inflammatory-fighting foods that are a great replacement for
processed meats, red meats and other inflammatory foods in your
diet.
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Eggs
 Krasula/Shutterstock
Although they are rich in dietary cholesterol, eggs contain nutrients
that may actually help lower the risk of heart disease, making them
a protein-packed, heart-healthy food. Full of essential nutrients that
support vision and help preserve memory, eggs can be prepared a
wide variety of ways at any time of day. They’re also a great base
for using up leftovers.
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Broccoli
s_derevianko/Shutterstock
Hopefully a life lesson you learned from your parents is to eat your
broccoli. This cruciferous vegetable in the cabbage family is rich in
vitamins, fiber and antioxidants as well as a compound that greatly
increases the body's ability to ward off cancer.
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Cinnamon
 amphaiwan/Shutterstock
Using seasonings to spice up your food every day can also have
health benefits. Cinnamon is a popular spice that can be
incorporated in everything from at-home coffee drinks to baked
goods to cozy chili recipes. Cinnamon can lower blood sugar levels
in people with type 2 diabetes as well as reduce high blood
cholesterol and triglyceride levels.
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Oats
 Creativeye99/E+ via Getty Images
A great way to incorporate cinnamon into your daily diet is by
sprinkling it on some hearty, heart-healthy breakfast oatmeal. Oats
can help lower cholesterol and are high in fiber, which helps keep
you feel full. You can also dress up oatmeal with your favorite in-
season produce, such as berries or bananas.
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Garlic
 Robert Daly/OJO Images via Getty Images
Another common seasoning in dishes from around the world, garlic
has been shown to reduce cholesterol and triglycerides and help
protect against heart disease. Benefits include protection against
certain infections and the common cold, and garlic can even reduce
swelling and inflammation from acne. It also has cancer-fighting
properties that may slow its progression.
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Olive oil
 Marian Weyo/Shutterstock
Olive oil is a pantry staple that is anti-inflammatory, can help control
blood sugar and can reduce the risk of type 2 diabetes. It can lower
your risk for heart disease, stroke, cancer or other chronic illnesses
as well. Cooking with olive oil has also been associated
with combating the decline in brain function from aging.
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Berries
 Angie D'Amico/Shutterstoc
Strawberries, blackberries and raspberries aren’t technically
berries — but these superfoods have some of the highest
antioxidant levels of any fresh fruits. They are chock-full of vitamins,
minerals, fiber and phytochemicals and can protect against cancer,
heart disease and neurodegenerative diseases. To save at the
grocery store, go for frozen instead of fresh. They’re less expensive
but just as nutritious and have a longer shelf life so you can easily
incorporate them into smoothie recipes.
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Citrus
 ermess/Shutterstock
Citrus such as lemons, limes, grapefruit and oranges are almost
synonymous with vitamin C, which is vital to healthy skin and bones
as well as a healthy immune system. Citrus is also one of the best
foods for your eyes, preventing or delaying certain eye conditions.
They are also abundant in other nutrients that can improve
digestive health, protect against diabetes and prevent or delay heart
disease, arthritis and some types of cancer.
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Kiwi
 Nitr/Shutterstock
While citrus is known for its high vitamin C, kiwis and oranges
actually have similar amounts of the vitamin. A medium kiwifruit has
almost the same milligrams per serving of vitamin C as a medium
orange, so ounce for ounce, they pack more of a punch. Kiwis also
provide many benefits to digestive, immune and metabolic health.
They can help the symptoms of irritable bowel syndrome and other
gastrointestinal disorders, making them one of the best foods for
your gut.
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Black beans
 alejandrophotography/E+ via Getty Images
Black beans are a great source of fiber and help lower cholesterol.
They’re also filled with many other essential nutrients like zinc and
copper, which are great for eye health. Black beans are also
associated with a reduced risk of many health issues such as
cancer, obesity, diabetes and cardiovascular diseases.
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Carrots
 Anita van den Broek/Shutterstock
Carrots being great for eye health isn’t just a food myth. Carrots —
as well as other orange produce like sweet potatoes, cantaloupe
and pumpkin — are packed with vitamin A, an essential nutrient for
good eyesight. They are also rich in compounds that can reduce the
risk of cancer and cardiovascular diseases. This versatile veggie
makes the perfect side to your favorite dip recipes.
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Nuts
 © Thanetpra - Dreamstime.com
You’re nuts if you’re not incorporating nuts into your daily diet. Nuts
are great sources of healthy fat, protein, potassium, magnesium
and several other required minerals. High nut consumption has also
been linked to avoidance of weight gain and obesity. Walnuts and
almonds both support eye health and are anti-inflammatory, while
almonds, walnuts, peanuts and other nuts lower cholesterol
and protect your heart.
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Whole grains
 Janine Lamontagne/E+ via Getty Images
Carbs are often demonized, but eating too many carbs or too few
could both be harmful to your health. Whole grains, such as brown
rice, quinoa and select breads and pastas, provide nutrients like
fiber and omega-3 fatty acids that are vital to digestive health, help
lower cholesterol, maintain steady blood sugar levels and help
prevent the formation of small blood clots. They also contain
phytochemicals and essential minerals that may protect against
some cancers.
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Leafy greens
 Kativ/E+ via Getty Images
Leafy greens, such as spinach or kale, are packed with vitamins A,
C, E and K, fiber, iron, magnesium, potassium and calcium. They
help protect bones from osteoporosis, decrease the risk of heart
disease, prevent inflammatory diseases and lower the risk of
stomach, breast and skin cancer. They aid in digestion and are low
in calories, making them one of the best foods for weight loss.
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Apples
 Africa Studio/Shutterstock
The old adage “an apple a day keeps the doctor away” has some
truth to it. Regardless of the variety of apples you prefer, the fruit is
a good source of fiber, vitamin C and other nutrients that can
reduce inflammation, lower cholesterol, lower risk of type 2 diabetes
and reduce the risk of various cancers.
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Mushrooms
 Dev_Maryna/Shutterstock
Mushrooms have been used as medicine for thousands of years. A
good source of B vitamins, minerals, potassium and antioxidants
like selenium, mushrooms are fat-free and low in sodium. They can
help control high blood pressure and are being researched for their
various antioxidant, anti-inflammatory and anticancer effects.
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Ginger
 Halil ibrahim mescioglu/Shutterstock
Ginger can be ingested in a variety of forms, including fresh, dried
or in tummy-calming teas, to treat upset stomach, diarrhea, motion
sickness, nausea and osteoarthritis. Ginger has anti-inflammatory,
anti-ulcer and antioxidant properties and is being researched for its
ability to treat arthritis, respiratory ailments and more.
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Cayenne
 Deviatov Aleksei/Shutterstock
Cayenne is a staple spice in a variety of cuisines, including
Mexican, Cajun and Creole. While they’re not the spiciest in the
world, cayenne peppers contain capsaicin, which not only gives
them their heat but also can help relieve pain. Capsaicin helps
reduce ulcers by restricting the growth of ulcer-causing bacteria,
reducing excess stomach acid and increasing blood flow. It also
acts as an antioxidant and can help prevent bacterial infections as
well as help to prevent or treat emphysema.
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Turmeric
 SOMMAI/Shutterstock
If you love curry and other hearty comfort foods, you’re in luck. The
vibrant yellow-colored spice turmeric has anti-inflammatory
properties that can help against Alzheimer's, Crohn's disease,
rheumatoid arthritis, diarrhea, acid reflux and other diseases.
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Flaxseed
 eliane/E+ via Getty Images
Another good source of omega-3 fatty acids is flaxseed, which is
also high in fiber. Flaxseed can improve digestive health and relieve
constipation. It may also help lower total blood cholesterol and
"bad" cholesterol levels, which may help reduce the risk of heart
disease. Ground flaxseed can be mixed into yogurt, cereal, baked
goods and more, and also makes a great baking substitute if you’re
out of eggs or looking to make a recipe vegan.
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Sesame oil
 Brent Hofacker/Shutterstock
Sesame oil is another healthy cooking oil option made from sesame
seeds. It has antioxidants and strong anti-inflammatory properties
and has been linked to decreasing high cholesterol, lowering risks
of atherosclerosis and delaying the onset of cardiovascular
diseases.
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Yogurt
 NOBUHIRO ASADA/Shutterstock
Yogurt is high in protein and one of the best sources of both
calcium and vitamin D. Yogurt also makes it easier for the body to
absorb nutrients including calcium, zinc and magnesium. Probiotics,
the beneficial bacteria in yogurt, may also help control weight,
decrease inflammation and prevent conditions like type 2 diabetes,
irritable bowel syndrome, Crohn’s disease, ulcerative colitis and
rheumatoid arthritis.
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Chickpeas
 Louise Crouch/Shutterstock
Also known as garbanzo beans, chickpeas are a legume related to
peanuts and kidney beans. They’re an excellent source of
carbohydrates, protein, fiber and B vitamins, making them a great
foundation for delicious vegetarian recipes. Chickpeas may help
prevent the development of many chronic diseases, including
diabetes, heart disease and obesity.
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Coffee
 portumen/Shutterstock
Starbucks lovers and Dunkin’ fans can rejoice, because drinking
coffee is good for your health — as long as you steer clear of tons
of extra sugar and unhealthy creamers. Coffee contains
antioxidants and other substances that may reduce internal
inflammation and protect against diseases such as Alzheimer’s,
Parkinson's, type 2 diabetes, and cardiovascular disease, including
heart attack, heart failure and stroke.
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Tea
 Wiro.Klyngz/Shutterstock
Whether you prefer green, black or oolong, tea has anti
inflammatory properties and is high in antioxidants that may help
counteract heart disease and dementia. There are also plenty of
varieties with low or little caffeine, perfect for sipping at night or for
calming an upset stomach.
Next

10 Signs You Should Cut Back on Coffee

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Red wine
 Rostislav_Sedlacek/Shutterstock
Some studies have shown that moderate amounts of all types of
alcohol benefit your heart, including raising "good" cholesterol
levels and lowering the risk of diabetes. Red wine in particular has
antioxidants including resveratrol, which is found in the skin of
grapes. It helps prevent damage to blood vessels, prevent blood
clots and protects your cells from damage that could lead to cancer.
However, organizations like the American Heart Association don’t
recommend starting to drink just for the potential benefits.
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Water
 Ievgeniia Maslovska./Shutterstock
While this technically isn’t a food, water should be your beverage of
choice. The National Academies of Sciences, Engineering and
Medicine recommends 15.5 cups of fluids for men and 11.5 cups for
women a day for proper hydration. If water is too plain for your
taste, try adding citrus juice, fresh herbs or sliced cucumbers for
flavor. Here are the signs and symptoms that you’re not drinking
enough water.

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 What Happens If You
Don’t Eat for a Day?
 Effects on body

 Benefits

 Potential side effects and risks

 Water intake

 How to

 Takeaway

Is this an accepted practice?

Not eating for 24 hours at a time is a form of intermittent fasting known as the eat-
stop-eat approach.

During a 24-hour fast, you can only consume calorie-free beverages. When the 24-
hour period is over, you can resume your normal intake of food until the next fast.

In addition to weight loss, intermittent fasting can have a positive effect on your
metabolism, boost cardiovascular health, and more. It’s safe to use this approach
once or twice a week to achieve your desired results.
Although this technique may seem easier than cutting back on daily calories, you
may find yourself quite “hangry” on fasting days. It can also cause severe side
effects or complications in people with certain health conditions.

You should always talk to your doctor before going on a fast. They can advise you
on your individual benefits and risks. Keep reading to learn more.

What happens to your body

during this time
You’ll be well into your 24-hour period before your body realizes that you’re
fasting.

During the first eight hours, your body will continue to digest your last intake of
food. Your body will use stored glucose as energy and continue to function as
though you’ll be eating again soon.

After eight hours without eating, your body will begin to use stored fats for energy.
Your body will continue to use stored fat to create energy throughout the
remainder of your 24-hour fast.

Fasts that last longer than 24 hours may lead to your body to start converting stored
proteins into energy.

Are there benefits to this

approach?
More research is needed to fully understand how intermittent fasting can affect
your body. Early research does suggest a few benefits, though.

It can help with weight loss

Fasting one or two days a week may be a way for you to consume fewer calories
over time. You may find this easier to do than cutting back a certain number of
calories every day. The energy restriction from a 24-hour fast may also
benefit your metabolism, helping in weight loss.

It can help you manage your cholesterol and

sugar levels

Regular intermittent fasting may help improve how your body breaks
down cholesterolTrusted Source and sugar. These changes to your metabolism may
help reduce your risk of developing conditions like diabetes and cardiovascular
disease.

It may help reduce your risk for coronary artery

disease

A regular 24-hour fast may help reduce trimethylamine N-oxide levels in the long

term. High levels of this compound are tied to coronary artery disease, so this may
help reduce your risk.

Other benefits

Intermittent fasting may also help:

 reduce inflammation
 reduce your risk of certain cancers
 reduce your risk of neurological conditions
like Alzheimer’s and Parkinson’s disease
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Are there side effects or risks to
doing this?
Frequently fasting for 24-hours at a time can lead to side effects and increase your
risk for certain complications.

Always talk to your doctor before going on a fast to help reduce your risk for any
unforeseen health consequences. This is particularly important if you have
underlying health conditions.

You shouldn’t fast if you:

 have or have had an eating disorder

 have type 1 diabetes
 are pregnant or breastfeeding
 are under age 18
 are recovering from surgery

Fasting more than twice per week may increase your risk for heart
arrhythmias and hypoglycemia.

Keep in mind that more research is needed to fully assess the potential benefits and
risks of intermittent fasting. Exercising regularly and eating a balanced diet are
proven methods to living a healthier lifestyle and maintaining your weight.

Will drinking water during the

fast help?
It’s important that you drink plenty of water — more than your usual eight
glasses — during a 24-hour fast.
You won’t be ingesting any water from food during this time, and your body needs
water to function. Water helps your body’s digestive system, regulates your body
temperature, benefits your joints and tissues, and can keep you feeling energized.

You should drink water as you feel thirsty throughout the day. This amount varies
from person to person and depends on your activity level as well.

One older guideline says that, on average, men should drink around 15 1/2 glasses
of water and women should drink around 11 1/2 glasses of water per day.
Ultimately, your thirst should be your guide when it comes to water intake.

How to eat-stop-eat the right way

You can perform a 24-hour fast whenever you choose. You just have to make sure
that you prepare for your fasting day in advance. Eating healthy and well-rounded
meals prior to the fast will help your body get through the 24-hour period.

Some foods you should consider eating prior to a fast include:

 foods rich in protein, such as nut butters and beans

 dairy products low in fat, such as low-fat yogurt
 fruits and vegetables
 whole-grain starches

Foods high in fiber will help your body feel full long after eating. Fruits and
vegetables contain water, giving you more hydration.

Drink water and other calorie-free beverages during the fast, but keep in mind that
beverages with caffeine may cause you to lose more water. Drink an additional cup
of water for every caffeinated beverage to help balance your intake.
Continue to eat healthy after your fast is over and avoid overeating when it’s time
to eat again. You may want to have a small snack or eat a light meal when your
fast ends to help you ease back into your regular eating routine.

The bottom line

Be cautious when trying this approach. Talk to your doctor about your health
before attempting it on your own. Your doctor can talk to you about your
individual benefits and risks, as well as advise you on how to conduct this type of
fast in a healthy and safe way.

Last medically reviewed on December 15, 2017

 11 sourcescollapsed


 

FEEDBACK:

Medically reviewed by Elaine K. Luo, M.D. — Written by Natalie Silver — Updated on March

29, 2019

Is Eating One Meal a Day

a Safe and Effective Way
to Lose Weight?
Overview
Eating one meal a day is a practice that many people swear by to lose weight and
improve overall health. The one-meal-per-day diet is also referred to as OMAD.

Although the content and timing of the meal will vary based on personal
preference, people following an OMAD diet typically restrict their calorie intake to
a single meal or a short window of time.

The potential health benefits of OMAD are primarily related to fasting —

restricting calorie intake during a set time period — and calorie restriction in
general.
Share on Pinteres t

How it works
There are many types of intermittent fasting practices and multiple ways to
implement OMAD.

Examples include having just one meal and fasting for the rest of the day or having
one meal and eating limited amounts of food during fasting periods.

This type of diet creates a calorie deficit, which can lead to weight loss.

Other health benefits related to fasting include the potential to reduce heart

disease risk factors, decrease blood sugar, and reduce inflammation (1Trusted
Source).

However, compared to other fasting regimens, such as the 16/8 method, which

involves 8-hour eating windows and 16-hour fasting windows, eating just one meal
per day is one of the most extreme methods of intermittent fasting.
A few popular diets encourage eating one meal per day. For example, when
following the Warrior Diet, a person eats a single meal a day, cycling between long
periods of fasting with short periods of energy consumption.

Most people following OMAD choose to only consume dinner, although others
choose breakfast or lunch as their one meal. Some versions of this eating pattern
allow a snack or two in addition to the one meal.

However, some OMAD enthusiasts don’t consume anything containing calories

during their fasting window and only consume calories during their chosen meal,
which typically lasts an hour or so.

Weight loss
In order to lose weight, you must create an energy deficit.

You can do this by either increasing the number of calories you burn or reducing
your calorie intake. Calorie restriction, no matter how you achieve it, will lead to
fat loss.

People using the OMAD method are likely to lose weight simply because they’re
taking in fewer overall calories than they normally would during a regular pattern
of eating.

For example, a study in healthy adults found that restricting calorie intake to a 4-
hour time period in the evening led to significantly greater body fat loss than when
eating three separate meals throughout the day (2Trusted Source).

Research has also shown that intermittent fasting, including extended fasting
periods like OMAD, is likely to result in weight loss.

However, it doesn’t seem to be any more effective than traditional methods of

calorie restriction, such as reducing calorie intake at each meal (3Trusted Source).
An analysis that included 50,660 people showed that those who consumed 1 or 2
meals per day had a yearly reduction in body mass index (BMI) compared to those
who consumed 3 meals per day.

The study also showed that an overnight fast of 18 or more hours was associated
with decreased body weight, compared to shorter fasting windows (4Trusted
Source).

However, these weight loss benefits are related to intermittent fasting in general,
and not just the OMAD.

Plus, extreme methods of fasting, such as OMAD, may have side effects that
people need to consider, such as increased hunger and problematic metabolic
changes (5Trusted Source).

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Benefits
In addition to weight loss, research has linked fasting to a number of other health
benefits. For example, fasting may help reduce blood sugar and certain heart
disease risk factors, including LDL “bad” cholesterol (6Trusted Source, 7Trusted
Source).

Fasting has also been associated with reduction in markers of inflammation,

including C-reactive protein (6Trusted Source).

Additionally, fasting may offer unique benefits for the health of the nervous
system. It may slow neurodegeneration and promote longevity, according to
animal research (8Trusted Source, 9Trusted Source).

However, although these potential benefits are promising, it’s important to note
that these benefits are associated with fasting in general and not OMAD
specifically.

In fact, some research shows that the OMAD pattern may be more detrimental to
health than other, less restrictive fasting methods (2Trusted Source, 10Trusted
Source, 11Trusted Source).

Downsides
Although research has associated fasting and calorie restriction with a variety of
health benefits, some evidence suggests that restricting too much — which can
include only consuming one meal a day — may do more harm than good.

For example, studies suggest that this extreme restriction may lead to increased
total and LDL “bad” cholesterol and higher blood pressure levels compared to
normal eating patterns or less extreme fasting methods (2Trusted Source).
Other studies have shown that eating one meal per day may increase fasting blood
sugar levels, delay the body’s response to insulin, and increase levels of the
appetite-stimulating hormone ghrelin, compared to eating 3 meals per day.

This can lead to extreme hunger (10Trusted Source).

What’s more, restricting calories to one meal a day may increase the chances
of hypoglycemia, or low blood sugar, especially in those with type 2
diabetes (11Trusted Source).

In addition to these potential adverse effects, eating one meal a day can lead to
symptoms including (12Trusted Source):

 nausea
 dizziness
 irritability
 low energy
 constipation

The OMAD diet is also not appropriate for many groups of people, including those
who are pregnant or breastfeeding, children and teens, older adults, and people
with eating disorders.

Limiting intake to one meal per day can also lead to disordered eating tendencies,
impact a person’s social life, and be extremely difficult for most people to stick to.

What’s more, it can be very difficult to take in enough nutrients in one meal. This
can lead to nutrient deficiencies, which can negatively affect your health and can
lead to serious risks.

Lastly, some people following the OMAD dietary pattern will binge on highly
processed, calorie-dense foods, like fast food, pizza, doughnuts, and ice cream,
during their one meal.
While these foods can fit into a balanced lifestyle, exclusively eating foods high in
added sugar and other unhealthful ingredients will negatively affect your health in
the long run.

Overall, although there are benefits related to fasting and calorie restriction,
research has shown that consuming 2 or 3 meals per day is likely a better option
for overall health than eating one meal a day (5Trusted Source).

Foods to eat and avoid

No matter the type of dietary pattern you choose, your intake should mostly consist
of whole, nutrient-dense foods.

Although most health professionals would not recommend eating only one meal a
day, if you do choose this eating pattern, it’s essential to ensure that you’re
consuming a variety of nutritious foods, including:

 fruits, such as berries, citrus fruits, and bananas

 vegetables, such as kale, broccoli, cauliflower, asparagus and peppers
 starchy vegetables and grains, such as sweet potatoes, butternut squash,
oats, quinoa, and barley
 healthful fats, such as avocados, olive oil, and unsweetened coconut
 legumes, such as peas, chickpeas, lentils, and black beans
 seeds, nuts, and nut butters, such as cashews, macadamia nuts, almonds,
and pumpkin seeds
 dairy and plant-based alternative products, unsweetened yogurt, coconut
milk, and cashew milk
 protein sources, such as chicken, fish, tofu, and eggs

Limit highly processed foods, such as:

 fast food
 
 sugary baked goods
 white bread
 sugary cereals
 soda
 chips

These foods offer little nutritional value, and eating them too often can lead to
weight gain and increased disease risk (13Trusted Source).

During fasting windows, the OMAD diet requires people to keep calorie intake to a
minimum.

In the strict OMAD diet, this means complete restriction of calories. You can still
enjoy water and other noncaloric beverages in fasting periods.

Others choose to eat low calorie, high protein snacks during the day, like:

 egg whites
 chicken
 tuna

Again, most healthcare providers do not recommend eating just one meal a day, as
it can be detrimental to overall health.

If you’re considering trying this dietary pattern, consult a trusted healthcare

provider for advice before you start.

Sample menu
Eating one meal a day is unlikely to give you the calories and nutrients your body
needs to thrive unless carefully planned. Choosing to eat within a longer time
period may help you increase your nutrient intake.

If you do choose to try out eating one meal a day, you probably shouldn’t do it 7
days a week.

Most people follow the OMAD pattern a few days a week, cycling it in with a
normal dietary pattern or a less restrictive intermittent fasting regimen, like the
16/8 method.

If eating one meal a day, try to make meals as nutrient-dense as possible. These
meals should deliver at least 1,200 calories, which can be difficult for some to
ingest over a normal meal window.

If you struggle to take in enough calories in one meal, consider increasing your
eating window by an hour or so and splitting your meal into two smaller meals.
This can help you get enough nutrients and calories without becoming overly full.

Here are some nutritionally complete meal ideas that are likely to exceed 1,200
calories, as long as portion sizes are large enough:

 Baked chicken with mashed sweet potato topped with butter and roasted
broccoli with olive oil, followed by full fat Greek yogurt topped with
berries, nuts, seeds, and honey.
 Grilled salmon topped with guacamole, brown rice and black bean salad,
and roasted plantains, followed by fruit served with nut butter, hemp
seeds, and coconut flakes.
 Egg omelette with goat cheese, avocado, and grilled vegetables cooked in
coconut oil, crispy baked potato wedges, followed by a side of fruit dipped
in dark chocolate and whipped cream.

As you can see, each meal should account for all food groups and include:

 carbohydrates
  fats
 proteins

In a day, eating 1,200 calories is a general minimum. Most adults need much more
than that to maintain their weight.

Keep in mind that this way of eating is much more difficult for those following
specific dietary patterns, like vegan diets or low fat diets, due to the number of
calories that must fit into a single meal.

Overall, trying to cram all of your calorie needs into one meal is not necessary no
matter what your health goal is. This dietary pattern is also not sustainable or
practical for most people.

Bottom line
Eating one meal a day may be a popular way to lose weight, but it’s likely not a
good idea for overall health.

Although fasting in general — including prolonged fasting — may benefit health

in a number of ways, people can reach the same health benefits using much more
sustainable methods.

More sustainable diets include 16/8 intermittent fasting or simply following a

healthful, lower-calorie diet if you’re currently eating in a surplus and want to
promote weight loss.

Most healthcare providers advise against OMAD dietary patterns due to their
extreme nature.

People can encourage better overall health through more sustainable methods.

Last medically reviewed on July 1, 2020

 FEEDBACK:

Medically reviewed by Grant Tinsley, PhD — Written by Jillian Kubala, MS, RD — Updated on

July 1, 2020
READ THIS NEXT

Does the Alternate Day Fast

Really Work?
 Researchers say you can drop some pounds by fasting every other day, but you can
lose just as much weight with other dieting methods.

READ MORE

9 Potential Intermittent Fasting

Side Effects

Written by Jillian Kubala, MS, RD

Intermittent fasting is safe for most people. However, studies have shown that
intermittent fasting has some minor side effects. Here are 9 of them.

READ MORE


 Authority Nutrition
Apr. 23, 2016 09:59AM ESTFOOD

Despite what you may have heard, eating breakfast isn't necessary for

everyone. In fact, skipping breakfast may be better than eating many
unhealthy breakfast foods.

You can read about the worst breakfast foods here: 10 Worst Foods to Eat in
the Morning. However, eating the right foods can give you energy and prevent
you from eating too much during the rest of the day.

Chia seeds are high in fiber and packed with antioxidants that may reduce
inflammation and decrease disease risk. Photo credit: Giulianna Gadelha /
Flickr
Here are the 12 best foods you can eat in the morning.

1. Eggs

Eggs are undeniably healthy and delicious.

Studies have shown eating eggs at breakfast increases feelings of fullness,

reduces calorie intake at the next meal and helps maintain steady blood sugar
and insulin levels (1, 2, 3).

In one study, men ate either eggs or a bagel for breakfast. They felt more
satisfied after the eggs and took in fewer calories during the rest of the day
(3).

Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help

prevent eye disorders like cataracts and macular degeneration (4, 5).

Eggs are also one of the best sources of choline, a nutrient that's very
important for brain and liver health (6).

They're also high in cholesterol, but don't raise cholesterol levels in most

people. In fact, eating whole eggs may reduce heart disease risk by modifying
the shape of LDL, increasing HDL and improving insulin sensitivity (7, 8).

What's more, three large eggs provide about 20 grams of high-quality protein.

Eggs are also very versatile. For example, hard-boiled eggs make a great
portable breakfast that can be prepared ahead of time.

Bottom Line: Eggs are high in protein and several important nutrients. They
also promote fullness and help you eat fewer calories.

2. Greek Yogurt

Greek yogurt is creamy, delicious and nourishing.

It is made by straining whey and other liquid from the curds, which produces a
creamier yogurt that is more concentrated in protein.

Protein has been shown to reduce feelings of hunger and has a higher thermic
effect than fat or carbs (9, 10).

The term “thermic effect" refers to the increase in metabolic rate that occurs
after eating.
Yogurt and other dairy products can also help with weight control, because
they increase levels of hormones that promote fullness, including PYY and
GLP-1 (9, 11).

Full-fat yogurt also contains conjugated linoleic acid (CLA), which may

increase fat loss and decrease breast cancer risk (12, 13).

Certain types of Greek yogurt are good sources of probiotics,

like Bifidobacterium, which help your gut stay healthy. To make sure your
yogurt contains probiotics, look for the phrase “contains live and active
cultures" on the label (14).

Try topping Greek yogurt with berries or chopped fruit in order to increase the
meal's vitamin, mineral and fiber content.

Bottom Line: Greek yogurt is high in protein, helps reduce appetite and may
aid with weight loss. Certain types also contain beneficial probiotics.

3. Coffee

Coffee is an amazing beverage to start your day.

It's high in caffeine, which has been shown to improve mood, alertness and
mental performance.

Even small amounts of caffeine can achieve these effects (15, 16, 17).

An analysis of 41 studies found the most effective dose to be 38–400 mg per

day, to maximize the benefits of caffeine while reducing side effects (17).

This is roughly 0.3 to 4 cups of coffee per day, depending on how strong it is
(17).

Caffeine has also been shown to increase metabolic rate and fat burning. In
one study, 100 mg of caffeine per day helped people burn an extra 79–150
calories over a 24-hour period (18, 19).

Coffee is also rich in antioxidants, which reduce inflammation, protect the cells

lining your blood vessels and decrease diabetes and liver disease risk
(20, 21, 22, 23, 24).

The healthiest way to consume coffee is plain or with small amounts of heavy
cream.

Bottom Line: Having a cup of coffee is a great way to start your day. The
caffeine in it may improve mood, mental performance and metabolism.
4. Oatmeal

Oatmeal is the best breakfast choice for cereal lovers.

It's made from ground oats, which contain a unique fiber called beta-glucan.
This fiber has many impressive health benefits, including reduced cholesterol
(25, 26).

In addition, beta-glucan is a viscous fiber that promotes feelings of fullness.

One study found that beta-glucan increased levels of the “fullness hormone"
PYY and that higher doses had the greatest effect (27, 28, 29).

Oats are also rich in antioxidants, which protect their fatty acids from
becoming rancid. These antioxidants may also help protect heart health and
decrease blood pressure (30, 31, 32).

Although oats don't contain gluten, they're often processed in the same

facilities as gluten-containing grains. Researchers have found that most oats
are indeed contaminated with other grains, especially barley (33).

Therefore, people with celiac disease or gluten sensitivity should choose oats

that have been certified as gluten-free.

One cup of cooked oatmeal contains about 6 grams of protein, which won't
provide the benefits of a higher-protein breakfast. Oatmeal made from steel-
cut oats provides about twice as much protein.

To boost the protein content of an oatmeal breakfast, prepare it

with milk instead of water or serve it with a side of eggs or a piece of cheese.

Bottom Line: Oatmeal is rich in beta-glucan fiber, which lowers cholesterol

and increases feelings of fullness. It also contains antioxidants.

5. Chia Seeds

Chia seeds are extremely nutritious.

They're also one of the best sources of fiber around.

In fact, one ounce (28 grams) of chia seeds provides an impressive 11 grams
of fiber per serving.

What's more, a portion of the fiber in chia seeds is viscous fiber.

Viscous fiber absorbs water, which increases the volume of food moving

through your digestive tract and helps you feel full and satisfied (34, 35, 36).
 In a small study, people with diabetes who ate chia seeds for 12 weeks
experienced reduced hunger, along with improvements in blood sugar and
blood pressure (36).

Chia seeds are also high in antioxidants, which protect your cells from
unstable molecules called free radicals, that are produced during metabolism
(37, 38, 39).

In another study of people with diabetes, chia seeds decreased the

inflammatory marker CRP by 40 percent. Elevated CRP is a major risk factor
for heart disease (40).

However, one serving of chia seeds provides about 4 grams of protein, which
is too low for breakfast.

Here is a recipe for chia pudding that contains more than 25 grams of protein.

High-Protein Chia Seed Pudding

Ingredients:

 1 ounce (28 grams) dried chia seeds.

 1 scoop whey protein powder.

 1 cup coconut milk or almond milk.

 A half cup of berries.

 Stevia or other sweetener to taste, if desired.

Directions:

Combine all ingredients in a bowl and mix well. Cover bowl and leave in
refrigerator for at least one hour.

Bottom Line: Chia seeds are high in fiber and packed with antioxidants that
may reduce inflammation and decrease disease risk.

Read page 1

6. Berries

Berries are delicious and packed with antioxidants.

Popular types include blueberries, raspberries, strawberries and blackberries.

They're lower in sugar than most fruits, yet higher in fiber. In fact, raspberries
and blackberries each provide an impressive 8 grams of fiber per cup.

What's more, one cup of berries contains only 50–85 calories, depending on
the type.

Berries also contain antioxidants called anthocyanins, which protect your heart
and may help you age better (41, 42).

Berries have been shown to reduce markers of inflammation, prevent blood

cholesterol from becoming oxidized and keep the cells lining your blood
vessels healthy (43, 44, 45, 46).

A good way to add berries to your breakfast is to eat them with Greek yogurt
or cottage cheese.

Bottom Line: Berries are high in fiber and low in calories. They're also rich in
antioxidants that may decrease the risk of disease.

7. Nuts

Nuts are tasty, satisfying and nutritious.

They're a great addition to breakfast because they are filling and help
prevent weight gain (47, 48).

Even though nuts are high in calories, studies suggest you do not absorb all of
the fat in them.

In fact, your body only absorbs about 129 calories from a 28-gram (1-ounce)
serving of almonds (49, 50, 51).

This may be true for some other nuts as well, although at this time only
almonds have been tested.

Furthermore, nuts have been shown to improve heart disease risk factors,
reduce insulin resistance and decrease inflammation
(52, 53, 54, 55, 56, 57, 58).

All types of nuts are also high in magnesium, potassium and heart-healthy

monounsaturated fat.

In addition, Brazil nuts are one of the best sources of selenium. In fact, just
two Brazil nuts provide more than 100 percent of the recommended daily
intake of selenium (59).
Nuts are also beneficial for people with diabetes. In one study, replacing a
portion of carbs with 2 ounces of nuts led to reduced blood sugar and
cholesterol levels (60).

Topping Greek yogurt, cottage cheese or oatmeal with 2 tablespoons of

chopped nuts provides crunch and flavor, while increasing your breakfast's
nutritional value.

We include products we think are useful for our readers. If you buy through links on this page, we may
earn a small commission. Here’s our process.

Despite what you may have heard, eating breakfast isn’t necessary for everyone.

In fact, skipping breakfast may be better than eating unhealthy breakfast foods.

However, a nutritious, well-balanced breakfast can give you energy and prevent
you from eating too much during the rest of the day.

Here are the 12 best foods you can eat in the morning.

1. Eggs
Eggs are undeniably healthy and delicious.

Studies have shown that eating eggs at breakfast increases feelings of fullness,
reduces calorie intake at the next meal and helps maintain steady blood sugar and
insulin levels (1Trusted Source, 2Trusted Source, 3Trusted Source).

In one study, men who ate eggs for breakfast felt more satisfied and took in fewer
calories during the rest of the day than those who consumed a bagel (3Trusted
Source).
Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help
prevent eye disorders like cataracts and macular degeneration (4Trusted
Source, 5Trusted Source).

Eggs are also one of the best sources

The 12 Best Foods to Eat in the Morning

We include products we think are useful for our readers. If you buy through links on this page, we may
earn a small commission. Here’s our process.

Despite what you may have heard, eating breakfast isn’t necessary for everyone.

In fact, skipping breakfast may be better than eating unhealthy breakfast foods.

However, a nutritious, well-balanced breakfast can give you energy and prevent
you from eating too much during the rest of the day.

Here are the 12 best foods you can eat in the morning.

1. Eggs
Eggs are undeniably healthy and delicious.

Studies have shown that eating eggs at breakfast increases feelings of fullness,
reduces calorie intake at the next meal and helps maintain steady blood sugar and
insulin levels (1Trusted Source, 2Trusted Source, 3Trusted Source).
In one study, men who ate eggs for breakfast felt more satisfied and took in fewer
calories during the rest of the day than those who consumed a bagel (3Trusted
Source).

Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help

prevent eye disorders like cataracts and macular degeneration (4Trusted
Source, 5Trusted Source).

Eggs are also one of the best sources of choline, a very important nutrient for brain
and liver health (6Trusted Source).

Though high in cholesterol, eggs don’t raise cholesterol levels in most people.

In fact, eating whole eggs may reduce heart disease risk by modifying the shape of
“bad” LDL cholesterol, increasing “good” HDL cholesterol and improving insulin
sensitivity (7Trusted Source, 8Trusted Source).

What’s more, three large eggs provide about 20 grams of high-quality protein (9).

Eggs are also very versatile. For example, hard-boiled eggs make a great portable
breakfast that can be prepared ahead of time.

SUMMARY

Eggs are high in protein and several important nutrients. They also promote
fullness and help you eat fewer calories.

2. Greek Yogurt
Greek yogurt is creamy, delicious and nourishing.

It’s made by straining whey and other liquid from milk curds, which produces a
creamier yogurt that is more concentrated in protein.
Protein has been shown to reduce feelings of hunger and has a higher thermic
effect than fat or carbs (10Trusted Source, 11Trusted Source).

The term thermic effect refers to the increase in metabolic rate that occurs after
eating.

Yogurt and other dairy products can also help with weight control because they
increase levels of hormones that promote fullness, including PYY and GLP-1
(10Trusted Source, 12Trusted Source).

What’s more, full-fat yogurt contains conjugated linoleic acid (CLA), which may

increase fat loss and decrease breast cancer risk (13Trusted Source, 14Trusted
Source).

Certain types of Greek yogurt are good sources of probiotics like Bifidobacteria,

which help your gut stay healthy (15).

To make sure your yogurt contains probiotics, look for the phrase contains live and
active cultures on the label.

Try topping Greek yogurt with berries or chopped fruit to increase your meal’s
vitamin, mineral and fiber content.

SUMMARY

Greek yogurt is high in protein, helps reduce appetite and may aid weight loss.
Certain types also contain beneficial probiotics.

3. Coffee
Coffee is an amazing beverage to start your day.

It’s high in caffeine, which has been shown to improve mood, alertness and mental
performance.
Even small amounts of caffeine can achieve these effects (16Trusted
Source, 17, 18).

An analysis of 41 studies found the most effective dose to be 38–400 mg per day to
maximize the benefits of caffeine while reducing side effects (18).

This is roughly 0.3 to 4 cups of coffee per day, depending on the coffee’s strength
(18).

Caffeine has also been shown to increase metabolic rate and fat burning. In one
study, 100 mg of caffeine per day helped people burn an extra 79–150 calories
over a 24-hour period (19, 20Trusted Source).

In addition, coffee is rich in antioxidants, which reduce inflammation, protect the

cells lining your blood vessels and decrease diabetes and liver disease risk
(21Trusted Source, 22Trusted Source, 23Trusted Source, 24Trusted Source, 25).

SUMMARY

Having a cup of coffee is a great way to start your day. The caffeine in it may
improve mood, mental performance and metabolism.

4. Oatmeal
Oatmeal is the best breakfast choice for cereal lovers.

It’s made from ground oats, which contain a unique fiber called oat beta-glucan.
This fiber has many impressive health benefits, including reduced cholesterol
(26Trusted Source, 27Trusted Source).

What’s more, oat beta-glucan is a viscous fiber that promotes feelings of fullness.
One study found that it increased levels of the fullness hormone PYY and that
higher doses had the greatest effect (28Trusted Source, 29Trusted
Source, 30Trusted Source).
Oats are also rich in antioxidants, which protect their fatty acids from becoming
rancid. These antioxidants may also benefit heart health and decrease blood
pressure (31, 32Trusted Source, 33Trusted Source).

Though oats don’t contain gluten, they’re often processed in the same facilities as
gluten-containing grains. Researchers have found that most oats are indeed
contaminated with other grains, especially barley (34Trusted Source).

Therefore, people with celiac disease or gluten sensitivity should choose oats that

have been certified as gluten-free.

Bear in mind that one cup (235 grams) of cooked oatmeal contains only about 6
grams of protein, which won’t provide the benefits of a higher-protein breakfast
(35).

To boost the protein content of an oatmeal breakfast, prepare it with milk instead
of water or serve it with a side of eggs or a piece of cheese.

SUMMARY

Oatmeal is rich in beta-glucan fiber, which lowers cholesterol and increases

feelings of fullness. It also contains antioxidants.

5. Chia Seeds
Chia seeds are extremely nutritious and one of the best sources of fiber around.

In fact, one ounce (28 grams) of chia seeds provides an impressive 11 grams of
fiber per serving (36).

What’s more, a portion of the fiber in chia seeds is viscous fiber, which absorbs
water, increasing the volume of food moving through your digestive tract and
helping you feel full and satisfied (37, 38Trusted Source, 39Trusted Source).
In a small, 12-week study, people with diabetes who ate chia seeds experienced
reduced hunger, along with improvements in blood sugar and blood pressure
(39Trusted Source).

Chia seeds are also high in antioxidants, which protect your cells from unstable
molecules called free radicals that are produced during metabolism (40Trusted
Source, 41, 42Trusted Source).

In another study of people with diabetes, chia seeds decreased the inflammatory
marker CRP by 40%. Elevated CRP is a major risk factor for heart disease
(43Trusted Source).

However, one serving of chia seeds provides only about 4 grams of protein, which
may not be optimal for breakfast (36).

Here is a recipe for chia pudding that contains more than 25 grams of protein.

High-Protein Chia Seed Pudding

Ingredients:

 1 ounce (28 grams) of dried chia seeds.

 1 scoop of whey protein powder.
 1 cup (240 ml) of coconut milk or almond milk.
 Half a cup of berries.
 Stevia or another sweetener to taste, if desired.

Directions:

 Combine all ingredients in a bowl and mix well.

 Cover the bowl and refrigerate for at least one hour.

You can find a great selection of chia seeds here.

SUMMARY

Chia seeds are high in fiber and packed with antioxidants that may reduce
inflammation and decrease disease risk.

Berries are delicious and packed with antioxidants.

Popular types include blueberries, raspberries, strawberries and blackberries.

They’re lower in sugar than most fruits, yet higher in fiber.

In fact, raspberries and blackberries each provide an impressive 8 grams of fiber

per cup or 120 and 145 grams, respectively (44, 45).

What’s more, one cup of berries contains only 50–85 calories depending on the
type.

Berries also pack antioxidants called anthocyanins, which protect your heart and
may help you age better (46Trusted Source, 47Trusted Source).

Berries have been shown to reduce markers of inflammation, prevent blood

cholesterol from oxidizing and keep the cells lining your blood vessels healthy
(48Trusted Source, 49Trusted Source, 50Trusted Source, 51Trusted Source).

A good way to add berries to your breakfast is to eat them with Greek yogurt or
cottage cheese.

SUMMARY

Berries are high in fiber and low in calories. They’re also rich in antioxidants that
may decrease your risk of disease.

7. Nuts
Nuts are tasty, satisfying and nutritious.

They’re a great addition to your breakfast, as they’re filling and help prevent
weight gain (52Trusted Source, 53Trusted Source).

Even though nuts are high in calories, studies suggest you don’t absorb all the fat
in them.

In fact, your body only absorbs about 129 calories of a 1-ounce (28-gram) serving
of almonds (54Trusted Source, 55Trusted Source, 56Trusted Source).

This may be true for some other nuts as well, though at this time only almonds
have been tested.

Furthermore, nuts have been shown to improve heart disease risk factors, reduce
insulin resistance and decrease inflammation (57Trusted Source, 58Trusted
Source, 59Trusted Source, 60Trusted Source, 61Trusted Source, 62Trusted
Source, 63Trusted Source).

All types of nuts are also high in magnesium, potassium and heart-healthy

monounsaturated fat.

What’s more, Brazil nuts are one of the best sources of selenium — just two Brazil
nuts provide more than 100% of the recommended daily intake (64Trusted
Source).

Nuts are also beneficial for people with diabetes. In one study, replacing a portion
of carbs with 2 ounces (56 grams) of nuts led to reduced blood sugar and
cholesterol levels (65Trusted Source).

Topping Greek yogurt, cottage cheese or oatmeal with 2 tablespoons of chopped

nuts provides crunch and flavor while increasing your breakfast’s nutritional value.

You can find a great selection of nuts here.

SUMMARY
Nuts are a filling, nutrient-dense food that may help reduce heart disease risk and
improve blood sugar control.

8. Green Tea
Green tea is one of the healthiest beverages on the planet.

It contains caffeine, which improves alertness and mood, along with raising

metabolic rate (16Trusted Source, 19, 20Trusted Source).

Green tea provides only 35–70 mg of caffeine per cup, which is about half the
amount in coffee.

Green tea may be especially helpful against diabetes. A review of 17 studies found
that green tea drinkers had reductions in blood sugar and insulin levels (66Trusted
Source).

It also contains an antioxidant known as EGCG, which may protect your brain,
nervous system and heart from damage (67Trusted Source, 68Trusted
Source, 69Trusted Source, 70Trusted Source).

Find a great selection of green tea here.

SUMMARY

Green tea has many health benefits. It contains an antioxidant called EGCG, which
benefits your brain and nervous system.

9. Protein Shake
Another great way to start your day is with a protein shake or smoothie.
Several types of protein powder can be used, including whey, egg, soy and pea
protein.

However, whey protein is absorbed most quickly by your body (71Trusted

Source).

Whey has also been studied the most and provides several health benefits.
Additionally, it seems to reduce appetite more than other forms of protein
(72Trusted Source, 73Trusted Source, 74Trusted Source).

One study comparing four high-protein meals found that the whey protein meal
reduced appetite the most and led to the lowest calorie intake at the next meal
(74Trusted Source).

In addition, whey protein can help lower blood sugar levels when consumed as part
of a carb-containing meal. It can also preserve muscle mass during weight loss and
aging (75Trusted Source, 76Trusted Source, 77Trusted Source).

Regardless of the type of protein powder used, a high-protein shake can be

satisfying and filling. Add fruits, greens, nut butter or seeds to provide fiber and
antioxidants.

SUMMARY

A protein shake or smoothie is a great high-protein breakfast choice that promotes

fullness and helps stabilize blood sugar levels.

10. Fruit
Fruit can be a delicious part of a nourishing breakfast.

All types of fruit contain vitamins, potassium, fiber and are relatively low in
calories. One cup of chopped fruit provides about 80–130 calories, depending on
the type.
Citrus fruits are also very high in vitamin C. In fact, one large orange provides
more than 100% of the recommended daily intake for vitamin C (78).

Fruit is also very filling due to its high fiber and water contents (79Trusted
Source).

Pair fruit with eggs, cheese, cottage cheese or Greek yogurt for a well-balanced
breakfast that will sustain you for hours.

SUMMARY

Fruit is a good source of vitamins, potassium and fiber. It also contains

antioxidants that can help reduce disease risk.

11. Flaxseeds
Flaxseeds are incredibly healthy.

They’re rich in viscous fiber, which helps you feel full for several hours after
eating (38Trusted Source, 39Trusted Source).

Flaxseeds may also improve insulin sensitivity and reduce blood sugar levels, as
well as protect against breast cancer (80Trusted Source, 81Trusted
Source, 82Trusted Source, 83Trusted Source).

Two tablespoons (14 grams) of ground flaxseeds contain 3 grams of protein and 4
grams of fiber (84).

Try adding flaxseeds to Greek yogurt, cottage cheese or a smoothie to increase the
fiber and antioxidant content of your breakfast.

Just make sure to choose ground flaxseeds or grind them yourself, because whole
flaxseeds can’t be absorbed by your gut and will simply pass through your system.
SUMMARY

Flaxseeds are high in viscous fiber, which helps you feel full. They may also
improve insulin sensitivity and reduce blood sugar levels.

12. Cottage Cheese

Cottage cheese is a fantastic breakfast food.

It’s high in protein, which increases metabolism, produces feelings of fullness and
decreases levels of the hunger hormone ghrelin (10Trusted Source, 11Trusted
Source, 85Trusted Source).

In fact, cottage cheese has been shown to be as filling and satisfying as eggs
(86Trusted Source).

Full-fat cottage cheese also contains conjugated linoleic acid (CLA), which may
promote weight loss (13Trusted Source).

One cup of cottage cheese provides an impressive 25 grams of protein (87).

Add berries and ground flaxseeds or chopped nuts to make it even more nutritious.

SUMMARY

Cottage cheese is high in protein, which promotes feelings of fullness and

increases your metabolic rate.

The Bottom Line

Whether or not you eat breakfast is a personal choice.

Despite what you may have been told as a child, skipping breakfast does not
necessarily have negative effects, as long as you eat a balanced diet throughout
your day.

If you do eat in the morning, make sure to start your day off right by fueling your
body with the healthy and nutrient-dense foods outlined in this article.

The 12 Best Foods to Eat in the Morning

We include products we think are useful for our readers. If you buy through links on this page, we may
earn a small commission. Here’s our process.

Despite what you may have heard, eating breakfast isn’t necessary for everyone.

In fact, skipping breakfast may be better than eating unhealthy breakfast foods.

However, a nutritious, well-balanced breakfast can give you energy and prevent
you from eating too much during the rest of the day.

Here are the 12 best foods you can eat in the morning.

1. Eggs
Eggs are undeniably healthy and delicious.

Studies have shown that eating eggs at breakfast increases feelings of fullness,
reduces calorie intake at the next meal and helps maintain steady blood sugar and
insulin levels (1Trusted Source, 2Trusted Source, 3Trusted Source).

In one study, men who ate eggs for breakfast felt more satisfied and took in fewer
calories during the rest of the day than those who consumed a bagel (3Trusted
Source).
Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help
prevent eye disorders like cataracts and macular degeneration (4Trusted
Source, 5Trusted Source).

Eggs are also one of the best sources of choline, a very important nutrient for brain
and liver health (6Trusted Source).

Though high in cholesterol, eggs don’t raise cholesterol levels in most people.

In fact, eating whole eggs may reduce heart disease risk by modifying the shape of
“bad” LDL cholesterol, increasing “good” HDL cholesterol and improving insulin
sensitivity (7Trusted Source, 8Trusted Source).

What’s more, three large eggs provide about 20 grams of high-quality protein (9).

Eggs are also very versatile. For example, hard-boiled eggs make a great portable
breakfast that can be prepared ahead of time.

SUMMARY

Eggs are high in protein and several important nutrients. They also promote
fullness and help you eat fewer calories.

2. Greek Yogurt
Greek yogurt is creamy, delicious and nourishing.

It’s made by straining whey and other liquid from milk curds, which produces a
creamier yogurt that is more concentrated in protein.

Protein has been shown to reduce feelings of hunger and has a higher thermic
effect than fat or carbs (10Trusted Source, 11Trusted Source).
The term thermic effect refers to the increase in metabolic rate that occurs after
eating.

Yogurt and other dairy products can also help with weight control because they
increase levels of hormones that promote fullness, including PYY and GLP-1
(10Trusted Source, 12Trusted Source).

What’s more, full-fat yogurt contains conjugated linoleic acid (CLA), which may

increase fat loss and decrease breast cancer risk (13Trusted Source, 14Trusted
Source).

Certain types of Greek yogurt are good sources of probiotics like Bifidobacteria,

which help your gut stay healthy (15).

To make sure your yogurt contains probiotics, look for the phrase contains live and
active cultures on the label.

Try topping Greek yogurt with berries or chopped fruit to increase your meal’s
vitamin, mineral and fiber content.

SUMMARY

Greek yogurt is high in protein, helps reduce appetite and may aid weight loss.
Certain types also contain beneficial probiotics.

3. Coffee
Coffee is an amazing beverage to start your day.

It’s high in caffeine, which has been shown to improve mood, alertness and mental
performance.

Even small amounts of caffeine can achieve these effects (16Trusted

Source, 17, 18).
An analysis of 41 studies found the most effective dose to be 38–400 mg per day to
maximize the benefits of caffeine while reducing side effects (18).

This is roughly 0.3 to 4 cups of coffee per day, depending on the coffee’s strength
(18).

Caffeine has also been shown to increase metabolic rate and fat burning. In one
study, 100 mg of caffeine per day helped people burn an extra 79–150 calories
over a 24-hour period (19, 20Trusted Source).

In addition, coffee is rich in antioxidants, which reduce inflammation, protect the

cells lining your blood vessels and decrease diabetes and liver disease risk
(21Trusted Source, 22Trusted Source, 23Trusted Source, 24Trusted Source, 25).

SUMMARY

Having a cup of coffee is a great way to start your day. The caffeine in it may
improve mood, mental performance and metabolism.

4. Oatmeal
Oatmeal is the best breakfast choice for cereal lovers.

It’s made from ground oats, which contain a unique fiber called oat beta-glucan.
This fiber has many impressive health benefits, including reduced cholesterol
(26Trusted Source, 27Trusted Source).

What’s more, oat beta-glucan is a viscous fiber that promotes feelings of fullness.
One study found that it increased levels of the fullness hormone PYY and that
higher doses had the greatest effect (28Trusted Source, 29Trusted
Source, 30Trusted Source).
Oats are also rich in antioxidants, which protect their fatty acids from becoming
rancid. These antioxidants may also benefit heart health and decrease blood
pressure (31, 32Trusted Source, 33Trusted Source).

Though oats don’t contain gluten, they’re often processed in the same facilities as
gluten-containing grains. Researchers have found that most oats are indeed
contaminated with other grains, especially barley (34Trusted Source).

Therefore, people with celiac disease