5 Healthy Food for Your Breakfast

Breakfast is the most important meal of the day, and choosing the right food for breakfast can make a significant difference in your overall health and well-being. The best food for breakfast should be nutritious, filling, and energizing to help you start your day on the right foot.

So, what’s the best food option for your healthy breakfast? Check these out!


Eggs can make a simple and nutritious breakfast choice. They’re an easy and affordable option. Eggs provide protein which helps build and repair muscles. Protein takes longer to digest so eggs help keep you full for a while after eating. Eggs are also a great source of choline. Choline helps keep your brain and liver healthy.

According to healthline.com, eggs don’t raise cholesterol in most people even though they have cholesterol. In fact, one review found eggs may actually have a small protective effect against heart disease.

Try to limit highly processed foods often paired with eggs like sausage and bacon. Instead, enjoy your eggs with nutritious sides like whole wheat toast, fruit, or sautéed vegetables.

Greek Yogurt

Greek yogurt can make a fast and convenient breakfast. They strain the liquid out of regular yogurt to make it thicker and more packed with protein.

Greek yogurt has fewer calories than other high-protein foods. One cup gives you 25 grams of protein but only 149 calories.  It’s also filled with helpful nutrients like calcium, Vitamin B12, zinc, potassium, and phosphorus. Some kinds contain probiotics that aid your digestion.

Sprucing up Greek yogurt with berries or chopped fruit adds fiber, vitamins, and minerals to make it an even healthier breakfast.


Oatmeal is a nutritious breakfast option that’s been enjoyed for ages. It provides fiber, protein and important minerals in just one bowl.

Oats contain a type of fiber called beta-glucan that can lower cholesterol levels. This fiber helps you feel full for longer by slowing how fast your stomach empties and triggering hormones that reduce overeating. Not only that, oats give you iron, B vitamins, magnesium, zinc, and selenium.

A single cup provides around 10 grams of protein. You can boost the protein further by making oatmeal with milk instead of water, mixing in some protein powder, or having eggs on the side.

If you have celiac disease or gluten sensitivity, choose oat products that are certified gluten-free to be safe.

Chia Seeds

Chia seeds are a nutritious food packed with benefits. They contain lots of fiber that fills you up and helps control blood sugar. Fiber from chia seeds absorbs water and swells up in your digestive system, making you feel fuller for longer.

In one study, people who ate chia seed yogurt reported feeling more satisfied and ate less than those who had regular yogurt. Another study found chia seeds reduced hunger more than flaxseeds. The gel-like coating chia seeds make in your stomach probably helps keep you feeling full.

The fiber in chia seeds can also help steady your blood sugar levels and benefit your heart. Though chia seeds are low in protein, you can pair them with high-protein foods like Greek yogurt, cottage cheese, or a protein shake to boost the benefits.

Whole Wheat Toast

Whole-grain toast is a simple yet nutritious choice for breakfast. Wheat bread is high in fiber and slow-digesting carbohydrates that won’t cause blood sugar spikes.

You have many options for toppings that make the toast even healthier, such as eggs and tomatoes, peanut butter and banana, grilled chicken, or tuna. The point is to add protein and fiber to make your toast packed with sources of nutrients.

For even more fiber and protein, try sprouted grain bread. Two slices provide around 8 grams of fiber and 10 grams of protein, making it an ideal base for your breakfast toast toppings.

Overall, you can find your healthy breakfast option in Clean Canteen Jakarta!

Inline Feedbacks
View all comments
Open chat
Need help?
Hi, guys!
How can we make your day more beautiful?