The 5 Quick and Healthy Foods to Eat for Breakfast

brown wooden chopping board with stack of pancakes
Photo by Ekaterina Bolovtsova on

Studies find that skipping a satisfying early meal can set you up for overeating later. Overly intakes can generate extra calories and fats in the body.

Subsequently, you gain weight and diseases such as obesity. Contrastingly, a healthy breakfast will not only satisfy your appetite but also, provide you sufficient energy to make smart decisions throughout the day.

The following mix-ins will endow all the nutrients and energy you require in the a.m. meal.  According to Erica Giovinazzo, a nutritionist at Clay Health Club and Spa based in NY: You should have breakfast which is blended with essential proteins, fiber, and good carbs. And of course, the options are endless.

Greek Yogurt

The super-aromatic Greek yogurt has calcium twice as much as plain yoghurt. It is more flavorsome and boasts a plethora of proteins. Go for a plain, nonfat product and mix in your favorite fruit to enhance its flavor.

As Erica Giovinazzo puts: “I love eating Greek Yogurt since it’s quick and easy. Also, you easily carry it together on your way out the door.”


There are several reasons to dig in the benefits of oatmeal. Beta-glucan, an ingredient found in oats, is a kind of fiber that reduces the cholesterol.

However, its only beneficial if the oat intake is done regularly for breakfast. Plus, oats are rich in potassium, omega-3 fatty acids, and folate. Oats can be a very healthy early meal. Add in the oats, milk, fruits, and nuts in a bowl and enjoy a blooming life.


In consonance to one study conducted recently, grapefruits can significantly help in the weight loss. Its fat-burning properties and favorable impact on insulin levels and blood sugar can help you slim down speedily.

Eating half a grapefruit before every meal will fill you faster, hydrate your body, and boost your immunity system. Giovinazzo suggests pairing the fruit with protein like egg or yogurt for optimal results.


This yellow fruit is so yummy! Especially they are an ultimate appetite satisfier to keep the mid-morning cravings at bay.


Bananas are a healthy snack, a resistant starch, and loaded with heaps of carbohydrate to keep you feeling fuller longer. It is a highly recommended breakfast meal. As Giovinazzo says: “Chop it into pieces and mix them in your morning cereal or oatmeal, it will add natural sweetness and thereby reduce the need for sugar element.”

Bananas lower the blood pressure, contains a healthy dose of potassium, and a great source of energy for people with hypertension.

Organic Eggs

These tiny edibles are a high source of Vitamin-D and proteins. Giovinazzo claims: “For overall healthy diet, if you’re choosing lean proteins and not consuming lots of fat and cholesterol, then eggs can be an excellent nutritional source to include in your diet.” They have a beneficial effect on your mental and heart health.

Since they reduce the risk of depression, atherosclerosis, and atrial fibrillation. Rich in omega-3 fatty acids, they are not much expensive than regular eggs.