The next time you rush out the door in the morning without something to eat, consider this: Skipping breakfast can set you up for overeating later in the day.
You may have noticed a heart-shaped seal on your box of oatmeal recently. The seal's there because oats contain beta-glucan, a type of fiber that's been shown to help lower cholesterol when eaten regularly.
Carbohydrates are a breakfast mainstay, but the type of carbs you choose can make a big difference in the overall health of your meal.
These summer favorites are the main berry source of ellagitannins, a type of antioxidant that is thought to have cancer-fighting properties.
"Cereal can be tricky, because there are so many different kinds out there," Giovinazzo says. "Something with at least 5 grams of fiber and less than 5 grams of sugar is probably your best bet."
Cranberry juice, which helps limit bacterial growth, is best known for warding off urinary tract infections (UTIs), but its healing powers may not stop there.
Fresh squeezed OJ is a classic (and tasty) morning beverage, but that doesn't mean it can't be improved on. For even more nutritional benefit, you'll want to opt for a store-bought variety that's fortified with vitamin D.
This fuzzy little fruit has about 65 milligrams of vitamin C per serving—nearly as much as an orange.
Any fruit is a good addition to your breakfast, Giovinazzo says, and cantaloupe is no exception.
Tea and more tea!
Not a coffee person? Tea has a pretty impressive résumé of health benefits, too.
That espresso doesn't just wake you up. Coffee drinking has been linked to a lower risk of several diseases (such as diabetes and prostate cancer), and it may even help you live longer.
"Berries are superfoods because they're so high in antioxidants without being high in calories,"
Fresh or frozen, these tiny superfruits pack a big antioxidant punch. Or better yet, a flurry of punches.
Sprinkling ground flaxseed into a smoothie or bowl of cereal will turn your breakfast into a gold mine of omega-3 fatty acids; just two tablespoons contains more than 100% of your recommended daily intake.
As its name suggests, watermelon is an excellent way to hydrate in the morning.
Don't eat eggs or dairy? Almond butter is an excellent alternate source of protein, and it's filled with monounsaturated fat (one of the good fats).
These incredible edibles have made quite a comeback in recent years. Once shunned for being high in dietary cholesterol (one yolk contains about 60% of your daily allotment), eggs are now embraced as a healthy source of protein and nutrients like vitamin D.
There's nothing like a banana at breakfast to keep those mid-morning cravings at bay.
Trying to lose weight? According to one study, eating half a grapefruit before each meal may help you slim down faster, thanks to the fruit's fat-burning properties and its beneficial effect on blood sugar and insulin levels.
A little wheat germ goes a long way. Just two tablespoons provides about 15% of your recommended daily intake of vitamin E and 10% of your daily folate.
This tangy, creamy yogurt is loaded with calcium and boasts plenty of protein—nearly twice as much as regular yogurt.