What is the best thing to eat first thing in the morning?

Although the ingredients are varied, the consensus is that fruit, whole grains and protein is the best combination to keep you satisfied and energized throughout the day.

Eggs with a side of berries, oatmeal with nuts and whole grains with cottage cheese are nutritionally dense breakfast ideas that should appeal to many.

Eating protein in the morning can reduce cravings and hunger throughout the day, according to a 2011 study published in Obesity. “Incorporating a healthy breakfast containing protein-rich foods can be a simple strategy for people to stay satisfied longer, and therefore, be less prone to snacking,” study author Heather Leidy, assistant professor in the department of nutrition and exercise physiology at the University of Missouri, said in a statement at the time.

Starting your day off with a healthy breakfast sets the tone for the rest of the day, gives you the energy you need to tackle your tasks and keeps satisfied enough to fight off food cravings.