Getting up in the morning is hard. For many of us, our first activity of the day involves grabbing a cup of coffee in an attempt to wake ourselves up.
However, to truly feel alert, we need more than just a boost of caffeine. Choosing the right breakfast foods can help provide you with sustainable energy throughout the day, so it’s important you pay just as close attention to the food you eat as the latte you order.
In general, whole foods rich in vitamins and nutrients are your best bet for feeling awake and energized, while junk foods high in fat, salt, and sugar will have you feeling sluggish and distracted.
Although coffee and sugary foods may seem tempting to boost your energy in the moment, they eventually lead to a blood-sugar crash, which will have you feeling even more tired than before.
If you want an extra boost of energy in the morning, try eating these seven foods, which can help prevent fatigue and improve your focus and alertness.
Eggs not only taste delicious in the morning, but they can help give you instant energy due to their omega-3 fatty acids and protein content.
One study from the International Journal of Obesity found that people who ate eggs for breakfast in the morning felt more energized than people who ate another type of breakfast, such as a bagel, with the same number of calories.
Oats are a complex carbohydrate, and they are filled with fiber and protein, which unlike refined carbohydrates, will keep you fuller and energized for longer.
A study from the International Journal of Food Sciences and Nutrition found that people who ate a high carbohydrate breakfast reported feeling more alert for the rest of the day than people who ate just a high-fat breakfast.
3. Avocado Toast
This trending breakfast food is popular for a reason. Avocados are high in monounsaturated fats, the “good” kind of fat that provides you with energy and lowers your risk of heart disease.
Spread avocado over a piece of whole-grain toast for a double whammy of complex carbohydrates and healthy fats.
4. Lemon Water
Although lemon water’s weight loss powers have been disputed, it can have a powerful effect on your energy.
Mild dehydration alone can cause depleted energy and fatigue, so drinking water in the morning can help ensure you’re hydrated and motivated. Additionally, the smell of citrus has been found to help people feel more energized and alert.
Whether you sprinkle it on your oatmeal or mix it into your coffee, cinnamon is a great addition to your morning meal. Cinnamon helps to regulate your blood sugar levels, which prevents any drastic spikes or drops of energy.
Nuts are a good source of energy due to their high fat, protein, and carbohydrate content. Grab a handful of almonds while you’re headed out the door, or enjoy a spoonful of a sugar-free and no-salt added peanut butter or other nut butter.
7. Greek Yogurt
Unlike regular yogurt, the Greek variety is filled with protein. The tangy treat also contains probiotics, which can help increase your energy and even improve your immune system.
Pair your yogurt with some berries or other fruits for added fiber, which can help keep you energized even longer.
Photo by neil conway