Breakfast is a great way to start your day. While some people prefer to skip breakfast, others need a source of energy to get going. If you enjoy breakfast, choosing nutritious foods may provide long-lasting energy and keep you full for hours. These foods are typically high in fiber, protein, healthy fats, and micronutrients.

Here are 7 of the best foods and drinks to enjoy in the morning.

1. Eggs: Eggs make a simple, nutritious breakfast choice. They’re an excellent source of protein, which helps support muscle synthesis. Since protein takes a while to digest, it also helps keep you feeling full.

2. Greek Yogurt: Greek yogurt is a great option if you’re looking for a quick breakfast. Greek yogurt is full of beneficial nutrients like calcium,vitamin B12, zinc, potassium, and phosphorus.

3. Coffee: It’s high in caffeine, a molecule that promotes alertness, improves mood, and increases physical and mental performance. It also contains other beneficial compounds,such as chlorogenic acid, caffeic acid, and diterpenes, which have antioxidant and anti-inflammatory properties.

4. Oatmeal: Oatmeal is a classic breakfast option and it’s nutritious to boot. It’s made from rolled or steel cut oats,which contain a unique fiber called beta glucan. Plus,oats are a good source of iron, B vitamins, manganese, magnesium, zinc,and selenium.

5. Berries: Berries,including blueberries, raspberries, strawberries, and blackberries are delicious and packed with antioxidants called anthocyanins,which are associated with better brain health and may protect against age-related mental decline.

6. Whole Wheat Toast: Whole grain toast is high in fiber and complex carbs, which digest slowly and don’t rapidly raise blood sugar levels. You can spread any number of nutritious toppings on whole wheat toast, including:
•fried eggs and tomatoes.
•avocado and chili flakes.
•cottage cheese and strawberries.
•sliced figs and honey.
•sliced turkey or chicken.
•baked beans.
•egg salad.

7. Protein Shakes: If you’re short on time or want to take your breakfast on the go, protein shakes or smoothies are a great option.Protein is important for many bodily functions,such as enzymatic reactions,maintaining and building muscle mass, and supporting healthy skin and hair. Plus,protein promotes fullness and reduces hunger.