Good breakfast to start your day with

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.

However, eating the right foods can give you energy and prevent you from eating too much during the rest of the day.

Here are some of the 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 issulin levels.

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.

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.

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 .

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

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.

Coffee is also rich in antioxidants, which reduce inflammation, protect the cells lining your blood vessels and decrease diabetes and liver disease risk.

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.

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.

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 .

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.

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.

Fruits

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, a large orange provides more than 100% of the recommended daily intake of vitamin C. Fruit is also very filling, due to its high fiber and water content. Pair fruit with eggs, cheese, cottage cheese or Greek yogurt for a well-balanced breakfast that will sustain you for hours.

Take Home Message Whether or not you eat breakfast is a personal choice.

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