As fun as the holidays can be—and as delicious as turkey, stuffing, mashed potatoes, and everything else is—celebrating, overindulging, drinking alcohol, and staying up late with loved ones can often leave us feeling sluggish and bloated. You may even find that your body feels “off” for more than one day after a large celebration. Luckily, there are steps you can take to restore your energy, metabolism, and digestive system. One of the most important things you can do is nourish your body with healthy foods, especially upon waking. A nutritious breakfast can do wonders for your body and set you back on track to feel your best.
To discover a few of the best breakfast foods out there for the job, we spoke to registered nutritionist-dietitian Catherine Gervacio. She told us that blueberries, spinach, eggs, and yogurt are among the healthiest choices. Learn more about the benefits of each of these tasty ingredients below.
1. Blueberries
Berries are one of the healthiest foods you can add to your meals; they're packed with incredible benefits. Gervacio praises them for their energizing, metabolism-boosting, and gut-healthy properties, in particular. "This is a superfood that contains natural sugars for energy," she tells us. "They are also rich in antioxidants to influence metabolic function."
She points out that their fiber content is fantastic when it comes to de-bloating. "Blueberries are known to carry a significant amount of fiber to aid in digestion and better bowel movement," she says. "This can prevent constipation which is a common cause of bloating." Perfect! Try adding them to some protein-rich Greek yogurt for a powerhouse of a breakfast.
2. Spinach
Whipping up a protein-loaded omelette? Don't forget to add some leafy greens to the mix! Spinach is one of Gervacio's top recommendations for a healthy breakfast ingredient that can help keep your body energized and your digestive system in great shape.
"Spinach is naturally rich in iron which is very important for oxygen transport and energy production," she explains. "The vitamins and minerals in spinach have vital roles in supporting the metabolic process, too. As for bloating, spinach also has fiber to promote healthy digestion. It also has enough magnesium to promote regular bowel movement and reduce the chances of bloating."
3. Eggs
Eggs may be one of the most common breakfast ingredients around, but they're definitely not overrated. Their health benefits are numerous, which is why Gervacio recommends adding them to your plate for an energy, metabolism, and digestion boost.
"Eggs are a high-biological protein source which means it has the essential amino acids needed for energy and muscle function," she says. "It can also increase thermogenesis which is beneficial to improve metabolism."
Plus, she notes, they're low-FODMAP, "so they won’t likely cause digestive discomforts, especially to those with certain gut issues like irritable bowel syndrome (IBS)." Just be sure to prepare them in a healthy way—avoid frying your eggs, which may negate their benefits.
4. Yogurt
Yogurt isn't only a delicious parfait base and smoothie ingredient; it's also a nutrient-rich food all on its own. Gervacio recommends it as a source of gut-healthy protein in the morning, noting that it can "support metabolic function."
"Proteins require more energy to digest compared to carbohydrates and fats and this contributes to increased thermogenesis and calorie spent," she explains. "The probiotics in yogurt support a healthy microflora which improves digestion and reduce inflammation to alleviate bloating." Amazing!
So next time you wake up feeling a little low-energy, gassy, or just in need of a nutritious breakfast to help you take on the day, consider adding these ingredients to your plate. Your body will thank you!
