Bananas

There's nothing like a banana at breakfast to keep those mid-morning cravings at bay. The yellow fruit—especially when they're still a touch green—are one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer.

"Slice it up and add it to cereal or oatmeal," Giovinazzo suggests. "It will add natural sweetness, so you may not need additional sugar."

Thanks to a healthy dose of potassium, an electrolyte that helps lower blood pressure naturally, bananas are a particularly good choice for people with hypertension.

Egg Sandwich

Who doesn’t love a classic egg sandwich? Simply sautée a hefty handful of spinach and fry 2 eggs with a dash of salt and pepper. Place on top 2 whole-wheat English muffin halves (or toast) with 1 slice of cheddar cheese. Wrap in foil so the cheese melts evenly, and enjoy whenever the craving hits!

Orange Juice

The vitamin C in Orange Juice not only boosts your immunity, but also improves your cholesterol levels. One study found that drinking three glasses of orange juice a day for four weeks raised levels of HDL, or “good” cholesterol, by 21 percent. If three cups is too much for you, substitute a couple of oranges. For the best effect, make it calcium-fortified juice.

Peanut butter

 Natural peanut butter is a good source of mono unsaturated fat, which may help lower bad cholesterol in the blood. (Look for a brand that contains peanuts and not much else.) It’s also a good source of protein and can help you feel satisfied without becoming stuffed. Moderation is key, so limit your portion to 1 to 2 tablespoons per sitting.

Berries

Berries are low in calories and rich in vitamins and mineral, as well as antioxidants and phytonutrients , which have been known for protecting against heart diseases and some cancers. Try adding a cup of fresh strawberries, blueberries , or raspberries to your morning cereal , oatmeal or yogurt.

Cold cereal

White cold cereal has been vlified in recent years for its sugar content, there are nutritious options out there. Check for the ingredients list and nutrition-facts labels and look for cereals that have at least 3 grams of fibre and 6 grams or less of sugar per serving. Also, choose cereals that are made with whole grains and that have sugar low on the list.

Yogurt

Yogurt is nutritionally rich in protein, calcium, vitamn D, vitamin B6 and vitamin B12. It has nutritional benefits beyond those of milk. Lactose intolerant individuals may tolerate yogurt better than other dairy product. There is non-fat(0% fat), low- fat( usually 2% flat) and plain or whole milt yogurt(4% fat) available in the market.

Green tea: Green tea is rich in antioxidants called catechins, which have been shown to prevent cell damage to the body. Adam Blatner suggests steeping green tea 4 to 5 minutes to release the catechins. Another benefit is that green tea has about two-thirds less caffeine than coffee does. You can still get a little pick-me-up without all the caffeine.

Green tea burns more calories and also makes you smarter. It has been proved experimentally. A recent study was published that looked at the ability for green tea extract to  increase memory.This was small study, consisting of 12 males who consumed green tea based drink and was then subjected to fMRI(Functional MRI).When the men drank the green tea extract they saw an increase in short term synaptic plasticity of the brain or "strengthening of the brain". Although this was small study but very promising for further research.

Eggs: Rich in protein,eggs eaten as part of a balanced breakfast will keep you full all morning long and supply more than a dozen essential nutrients. For those concerned about cholesterol, Adam Blatner says not to fret: "If someone is worried about blood cholesterol levels, they should be primarily concerned with keeping saturated fat low and making sure fiber in the diet is high."

Start your day with Blessings of good food

Whole -grain breads: Compared with refined white bread, whole-grain varieties are a better source of fiber and many nutrients, including  iron, vitamin B and vitamin E. They have also been shown to lower the risk of a number of chronic diseases such as heart disease and type 2 diabetes.

Start your day with Blessings of good food

Most people usually rush out without eating breakfast, which results in overeating in the day. Eating breakfast has been shown to help boost brainpower, manage weight and improve nutrient intake. To help you start your day on the right foot, we have put together a list of great morning foods and drinks.

Oatmeal:  Oatmeal is packed with soluble fiber, which helps lower cholesterol and regulate blood sugar levels, and which can keep you satiated for hours. Avoid high sugar instant packets and opt for the plain ones, or try rolled, quick or steel cut oatmeal prepared with low fat milk or water.