Breakfast should provide energy and balance for an energetic start to the day, providing both body and brain with essential fuel needed to operate optimally. Eating healthful breakfast also helps manage appetite and avoid overeating later in the day.

No matter which morning meal you prefer – coffee or oatmeal – both offer nutritious breakfast options. The key to creating nutritious dishes is using whole grains, low-fat dairy and plenty of produce and proteins; to maintain its integrity it’s also best to opt for plain unsweetened options without added sugars.

Oats offer more than just fiber; they also provide several other health advantages. Oats can help to lower blood cholesterol and reduce heart disease risk. Furthermore, their low glycemic index allows you to regulate your blood sugar throughout the day. A 2018 study demonstrated oats’ effectiveness at lowering levels of bad (LDL) cholesterol and triglycerides while simultaneously increasing levels of good (HDL).

Coffee and oats make an excellent combination for a nutritarian breakfast, but other food items should also be added to ensure it’s complete and balanced. A fruit smoothie provides a morning boost with lots of important vitamins. Yogurt parfait is another healthy choice; just be sure to opt for plain or vanilla flavors (which contain less sugar) when topping off with fresh fruits for a sweet start to the day!

Your oatmeal breakfast options include adding low-fat cottage cheese along with fruits or other toppings of your choosing for a protein-rich and calcium/vitamin D rich meal. A hard boiled egg on whole grain toast offers protein, B vitamins and omega-3 fatty acids while complex carbs and fiber provide complex energy storage pathways, while high quality proteins provide both calcium and vitamin D benefits.

If oatmeal is your choice of breakfast food, opt for ones crafted with whole grains such as old-fashioned, steel cut or rolled oats, buckwheat, whole grain cornmeal and quinoa. Avoid prepackaged instant oatmeal as this often contains added sugars. According to Snyder, aim for 15-20 grams of protein every morning for optimal muscle growth and metabolism – such as eggs, nut butters, yogurt/milk/granola/cottage cheese as sources.