We’ve heard for years that breakfast is the most important meal of the day. And it very well may be, assuming you put together a healthy breakfast that does the job it’s supposed to do. So how can you make sure that you’re building a healthy breakfast for yourself and your family members?

 

Here are some of the components of a good breakfast, as well as suggestions on foods that provide these benefits.

Energy

The point of eating a full breakfast is to give your body energy to get through the rest of the day, or at least until lunchtime, when you can fuel up again. One way to do this is to choose whole-grain foods, such as whole-grain cereal, oatmeal, or a whole-grain bagel. These foods keep your blood sugar level up and prevent a mid-morning crash. Protein is also vital for energy, so try to consume high-protein foods like Greek yogurt or eggs.

Fullness

You’ll also want your breakfast to make you feel full so that you’re not distracted through the morning. Plus, if your breakfast doesn’t fill you up, you might tend to reach for sugary or unhealthy snack foods throughout the morning. So be sure to choose high-fiber foods, because fiber helps your body increase the feeling of fullness — nuts, chia seeds, cottage cheese, and flaxseeds are a few good choices.

Antioxidants

Antioxidants help prevent cell damage throughout the body, and they help to reduce inflammation and have even been shown to decrease the risk of diabetes and liver disease. Including some antioxidant-rich foods as a part of your breakfast is a great idea. Fruit is a good choice, as certain fruits like blueberries are incredibly rich in antioxidants and are even considered a “superfood” by some nutritionists. And your beloved cup of coffee actually provides antioxidants, too, so don’t feel guilty about a cup or two.

Probiotics

Greek yogurt also comes through as a good source of probiotics, so it’s a really great, all-around breakfast food. Probiotics are beneficial microbes that live in the gut and promote good stomach health — you’ll see phrasing like “contains live and active cultures” on the label of Greek yogurt that contains good probiotics. Try topping your yogurt with berries or seeds for an extra nutrition-packed punch.

 

It’s time to revitalize your mornings and turn your whole day around right at the beginning. Do that by putting together a healthy and nutritious meal that’s perhaps the most important you’ll eat all day: breakfast.