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Top 10 Breakfast Foods to Fuel Your Morning

Whatever your day may bring, breakfast should be the fuel that propels you forward and then keeps you going until lunch, or longer. But what are the best foods for the job? In this article we take a look at the top 10 foods for a healthy breakfast, and also consider some of those you may want to avoid, or at least keep to a minimum.

What Are 10 Healthy Breakfast Foods?


When it comes to kick-starting your day, oats tick all the right boxes. Packed with heart-healthy fibre, they help keep your cholesterol levels in check and your digestive system happy.

But the benefits don’t stop there. Oats are also full of the good kind of carbs that give you a slow-release energy to power through your morning without hitting a slump. Plus, they’re incredibly versatile!

Whether you’re enjoying a warm bowl of porridge topped with fresh fruit and nuts or grabbing an oat-based granola bar on the go, oats really are the breakfast of champions.


Eggs are one of very few ingredients considered to be a complete food, providing most of the nutrients our body needs.

An excellent source of protein, with all nine essential amino acids, eggs will keep you full and focused throughout your morning. They’re also full of essential fats, vitamins, and minerals, including vitamin D for bone health and choline for brain function.

Whether you prefer them scrambled, boiled, poached, or folded into a fluffy omelette, eggs are as versatile as they are quick and easy to cook.


A super quick fix for a busy morning, cereal can be a wholesome choice too if you choose wisely. We’re talking cereals that are whole grain, low in sugar, and high in fibre.

Muesli and granola have all the right credentials, but do read the label carefully to make sure they contain more of the good stuff than the bad. You can find out more about why we believe that wholegrains are the heart of a healthy cereal.

Top it off with some sliced bananas or a handful of berries for that extra boost of nutrients and sweetness!

Wholegrain Toast

Sticking with the theme of wholegrains, we should address the elephant in the room. Bread gets such a bad press nowadays but again, when you choose wisely, it is not all bad.

Wholegrains are fantastic for heart health and digestion because of their high fibre content, which also keeps you feeling fuller for longer, reducing the temptation for mid-morning snacking. They have a lower glycaemic index than refined grains, so they help maintain steady blood sugar levels. Balanced out with healthy fats and proteins, maybe toast is not the breakfast baddie after all.

So, whichever way you slice it, wholegrain toast is a simple and satisfying choice for a nutritious breakfast.


When it comes to quick and easy foods for breakfast, yoghurt is a popular choice. An excellent source of probiotics, which are fabulous for maintaining a happy gut flora, it is also packed with protein.

Whether you’re a fan of the creamy Greek yoghurt or prefer the plant-based varieties, there’s a yoghurt out there to suit your taste and nutritional needs. Spoon into a bowl and toss in your favourite fruits, a swirl of honey, and a sprinkle of nuts and seeds for a perfect start to your day.

Plus, it’s a breeze to prep when you’re short on time. Who knew something so simple could be so good for you, right?


Fruits really is nature’s candy, and if you are seeking a little sweetness then this is the sugar to choose. Packed with the good stuff, not only does it satisfy your sweet tooth naturally, but the fibre in fruit helps safeguard against those blood sugar spikes associated with sugar.

So, whether it’s a vibrant smoothie bowl bursting with tropical sunshine or a simple apple on the go, incorporating fruit into your breakfast is a delicious way to fuel your body and keep your taste buds happy.


Veggies for breakfast might sound unconventional to some, but there are few foods on the planet as blessed with plant power. Some veg are more suited to breakfast than others, and a chosen few have gained a permanent place in the breakfast lexicon. Spinach has become the acceptable face of greens in the morning, whilst tomatoes and mushrooms have long held their place on the breakfast plate. Peppers and onions pack a punch of flavour that eggs welcome, and even chillies are thought to be an excellent wake up call.

Sneaking veggies into your morning meal, adds not just a splash of colour to your plate, but also gives you a head start on the daily nutritional goals. So why not get creative? It’s all about making that morning meal work for you in the tastiest, healthiest way possible!


Avocado. The superhero of breakfast foods! Full of heart-healthy monounsaturated fats, it does wonders for keeping those cholesterol levels in check.

Whether you’re smashing it onto toast or slicing it into a spinach salad, avocados are the gift that keeps on giving. And they have way more to offer than just those good fats; they also have just the right balance of sodium and potassium that can help regulate blood pressure and reduce the risk of stroke.

Besides, the creamy texture and subtle flavour makes avocado a dream to pair with almost anything


Seeds do far more than add a toasty crunch. Chia, flax, pumpkin, and sunflower seeds are just a handful of choices that can supercharge your morning routine. Rich in omega-3 fatty acids, which are essential for brain health, seeds contain all the nutrients necessary to grow a whole new plant. That’s a lot of goodness in a tiny little space.

Sprinkle them over yogurt or oatmeal, toss them into your morning smoothie, or bake them into your morning muffins. They add a satisfying pop of texture and a nutty flavour that gives your brekkie a boost.


Nuts are also champions for your brain, delivering a dose of omega-3s and antioxidants that are sure to keep those neurons firing. Like seeds, they all offer something slightly different, so mix it up with as many varieties as you can.

Walnuts are a particularly good choice for breakfast, and are positively brimming with nutrients to boost your brain health.

What Foods Should I Avoid For Breakfast?

Starting your day off with the wrong foods can set you back before you’ve even stepped out the door, leaving you feeling sluggish or hungry way before lunch. What’s more, they do little to support your health on a long term basis either. Let’s run through some morning no-no’s:

Sugary cereals

Sugary cereals might be tempting with their bright colors and sweet taste, but they are the very opposite of a healthy breakfast food. These cereals are often loaded with refined sugars and lack substantial fibre, protein, or healthy fats—key elements that give you that lasting energy to tackle your day.

When you start your morning with a high-sugar cereal, you’re more likely to experience a mid-morning crash as your blood sugar spikes and then plummets. Instead of setting up for success, they leave you reaching for a snack long before lunchtime, not to mention the long-term health impacts of consistently high sugar intake.

Read more about making the switch to low sugar cereal

Refined pastries and doughnuts

Tempting, but no.

Refined pastries and doughnuts might seem like the perfect comfort food to start off your morning, yet their convenience and taste come with a downside. These sweet treats are typically made from processed white flour and are packed with sugar, which can lead to a rapid spike in your blood sugar levels. This spike can not only leave you with a notorious ‘sugar crash’ but also may result in you feeling hungrier sooner. Additionally, they’re often bereft of essential nutrients like fibre and protein which are crucial to kickstart your metabolism and keep you feeling full and focused throughout your morning.

So, as tempting as they are, it’s best to reserve these goodies for occasional treats rather than everyday breakfast fare.

High-sugar fruit juices

Glugging down a glass of juice might seem like a great way to start your day, but what’s really in your glass?

High-sugar fruit juices are often missing the fibrous goodness that you find in whole fruits. Without the fibre, that liquid rush of fructose hits your system fast, leading to a quick spike in blood sugar levels. Just like with our not-so-friend, the sugary cereal, you could find yourself tumbling down from a sugar high way before your next meal.

Plus, many of these juices have just as much sugar as sodas, minus the beneficial nutrients that whole fruits provide. Much better to grab a piece of fruit for the full quota of flavour, fibre, and vitamins.

Processed meat

Processed meats, like bacon and sausage, might be breakfast staples for many, but let’s take a closer look at that familiar fry up.

These meats often go through extensive processing, loaded with salt, preservatives, and sometimes even sweeteners, which ranks them pretty low on the health scale. They’re often cited as increasing the risk of chronic diseases such as heart disease and cancer. They’re not doing you any favours in the nutrient department either—offering more negatives than positives.

It’s a far cry from the lean protein and wholesome nutrition you really need to start the day strong. So maybe, instead of making them a morning mainstay, it could be time to lean towards healthier proteins like eggs or Greek yogurt for your first meal of the day.

Ultimately, a breakfast built on high-sugar, high-fat, and highly-processed foods can mess with your energy and health. Opting for whole, nutrient-rich foods is always the way to go!

What Are 5 Healthy Breakfast Combinations?

We have seen the foods that make great healthy choices, and some of those that don’t. But what really makes a healthy breakfast is striking a balance of all those nutrients.

  1. Greek Yogurt Parfait: Layer up Greek yogurt with a mix of fresh berries, a drizzle of honey, and a sprinkle of granola for that delightful crunch.
  2. Oatmeal Supreme: Start with warm oatmeal, top it off with sliced bananas and walnuts, and finish with a sprinkle of cinnamon for a heart-healthy treat.
  3. Avocado Toast with a Twist: Whole-grain bread toasted to perfection, adorned with mashed avocado, topped with poached eggs, and a pinch of red pepper flakes for a little zing.
  4. Smoothie Bowl: Blend some spinach with frozen mango, a banana, and almond milk for your base, then garnish with chia seeds and mixed nuts for an extra energy boost.
  5. The Classic with a Healthy Spin: Whole-wheat English muffin with grilled mushrooms, a side of scrambled egg, and a handful of roasted vine-ripened cherry tomatoes for a balanced morning meal.

Combining proteins, complex carbs, and healthy fats means you’re setting yourself up for a morning of success. Just a few simple ingredients are all you need to fuel your body and mind. In fact, when it comes to healthy food in general, we always think that simple is best.

So whether you’re a sweet or savoury fan, these breakfast foods are designed to please your palate while giving you the kick-start you need. Remember, the key to a nutritious breakfast is balance—getting those proteins, carbs, and healthy fats altogether on your plate.

Explore our range of healthy cereals to help you cross one of your healthy breakfast foods off the list!

This article was reproduced on this site with permission from the “Healthy Breakfast Cereal Manufacturers”.
See original article:- Top 10 Breakfast Foods to Fuel Your Morning

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