A 20-Year Harvard Study Confirms: These 5 Foods Will Help You Get in Shape

Kelsey Clark

"Breakfast is the most important meal of the day" is a bit of dietary wisdom that's been driven into our brains since our elementary school days. Fortunately, science supports this advice: People who eat a healthy breakfast every day are actually leaner, more energised and nutritionally balanced, hyper-focused, and of a healthier weight than those who skip it.

So what exactly should you eat for breakfast if you're trying to get in shape? While we know to cross bagels, doughnuts, pancakes, and waffles off the list, researchers from Harvard University helped us narrow down the list of healthy options as well.

After analysing the dietary habits of 120,877 U.S. men and women between 1986 and 2006, they ultimately identified vegetables, whole grains, fruits, nuts, and yogurt as the foods most closely associated with healthy weight management. Conversely, potato chips, potatoes, sugar-sweetened beverages, unprocessed red meats, and processed meats were linked to weight gain. All participants were free of chronic diseases and were not obese, and the researchers factored age, BMI, and lifestyle choices into their analysis.

Using this list as a guide, a piece of whole wheat toast with nut butter (we love Justin's Almond Butter at MyDomaine Australia HQ), Greek yoghurt topped with fibre-rich fruits such as raspberries and blueberries, or a creative combination of the two would all be healthy breakfast options. Their findings are also worth keeping in mind when making lunch, dinner, or snacks to get you through the workday.

What's your go-to healthy breakfast? Share your recipe below!

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