If doughnuts, McMuffins, or other convenience items are your breakfast options of choice, it may be time to rethink how you start the most important meal of the day. Eating a nutritious breakfast is vital to giving yourself the best start possible for your day. Eating whole grains and protein can leave you feeling fuller, longer as well as give your brain the energy to handle a morning meeting or perform well on a pop quiz. Incorporating fruits and veggies whenever possible can also help you get enough vitamins and minerals in your daily diet. Here are some of the best breakfast options when you’re trying to make a healthy upgrade.

Nut Butter

Nut butters are another protein-packed option to kick off the day. Nut butter is an especially tasty option that you can serve on whole-grain toast or on bananas. Nut butter is also an excellent alternative to sugary syrup over waffles. You can also blend nut butter into a smoothie with ice, bananas, and other fruity goodies. Throw in a scoop of protein powder for extra measure, and you have a portable, nutritious breakfast.

Oatmeal

While the instant variety’s okay in a pinch, slow-cooked oatmeal is where it’s at to give you the additional fiber without excess sugars that instant oatmeals can often contain. Oatmeal has many advantages that make it a top breakfast choice, including the presence of fiber, omega-3 fatty acids, and folate. Oats are also a versatile food choice as you can incorporate fruits into the mix to boost the nutrients. Examples of delicious combinations to try include honey and blueberries or apples and cinnamon.

Eggs

Eggs are a protein-packed way to start your day. Although they used to get a bad reputation for being high in cholesterol, the American Heart Association and many other organizations now support eating eggs (within reasonable limits) thanks to their many other health benefits. One distinct advantage of eggs is that they contain vitamin D, which is also known as the “sunshine” vitamin because the body produces it when the sun hits the skin. However, vitamin D isn’t present in many foods naturally, so eggs are a great way to incorporate this vitamin into your daily diet.

Eggs are also a versatile breakfast food. You can boil them in advance and store them in the refrigerator for a peel-and-eat start to your day. You can also scramble them or prepare them as an omelet or quiche. All of these options present the opportunity to incorporate fresh vegetables, such as peppers, spinach, onions, tomatoes, and more.

Yogurt

Yogurt parfaits are a versatile option that incorporates calcium and protein from the yogurt as well as additional ingredients of your choice for layers. Choose a favorite glass or cup and layer on the bottom of the glass, then place a layer atop it. Examples include almonds, the almond butter mentioned above, granola, and/ or fruits such as strawberries, grapes, bananas, raspberries, blueberries, or chopped apples. Continue layering until you reach just the right amount to tide you over until lunch.

By incorporating one or more of these nutritious breakfast choices into your diet, you can start your day with a protein-packed and fiber-filled option. Once you make changes to your breakfast choices to make them more healthy, you can move on to your lunch and dinner options as well.

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