Breakfast is considered the most important meal of the day. It helps provide the body and brain with fuel after an overnight fast. While traditional breakfast foods like eggs, toast, oatmeal and fruit are common, beverages also play a role in many people’s morning routines.
Coffee
Coffee is one of the most popular morning drinks around the world. The caffeine in coffee helps wake people up and feel more alert. According to a survey by the National Coffee Association, 62% of Americans drink coffee daily, with the average consumer having 3 cups per day. Coffee can be prepared hot or iced, at home or purchased from cafes, restaurants and coffee shops. Popular ways to customize your coffee include adding sugar, flavored creamers, milk or milk alternatives like almond milk. Iced coffee has also become increasingly popular, especially in warmer months.
Benefits of Coffee
- Increases alertness and focus
- Provides antioxidants
- May support liver health
- Contains nutrients like niacin, magnesium and potassium
Downsides of Coffee
- Too much can cause jitters or anxiety
- May disrupt sleep if consumed late in the day
- Can irritate the digestive system
- Potential to become reliant on caffeine
Tea
After water, tea is the most widely consumed beverage in the world. Black, green, white, oolong, herbal – there are many varieties to choose from. Tea contains antioxidants and less caffeine than coffee, making it a lighter morning beverage. In the UK, drinking tea is an integral part of daily life and culture. The term “builder’s tea” refers to strong, milky tea that provides energy for manual laborers. The addition of milk protein makes tea more satiating. Iced tea is also a breakfast option during hot weather.
Benefits of Tea
- Contains antioxidants that support health
- Provides hydration
- Less caffeine than coffee
- Wide variety of flavors and types
Downsides of Tea
- Caffeine may still disrupt sleep if consumed late
- Potential staining of teeth from black tea
- Contains oxalate, which may irritate those prone to kidney stones
- Some herbal teas can interact with medications
Orange Juice
Orange juice is a breakfast staple, especially in America. It is a tasty way to get vitamin C, an important antioxidant. One cup of orange juice has around 110 calories and 25 grams of sugar. The 2015-2020 Dietary Guidelines for Americans recommends limiting juice to 1 small glass (6 ounces) per day. While 100% fruit juice does have nutrients, its high sugar content can affect blood sugar. The fiber content is also lower when fruit is juiced rather than eaten whole.
Benefits of Orange Juice
- High in vitamin C
- Contains potassium, folate and thiamine
- Convenient and portable breakfast option
- Appealing flavor for kids and adults
Downsides of Orange Juice
- High sugar content from natural sugars
- Low fiber since pulp is removed during processing
- Can contribute to weight gain or metabolic issues if consumed in excess
- Potential pesticide residues unless organic
Protein Shakes
Protein shakes have become a popular breakfast choice for those looking to build muscle, aid recovery from exercise or support weight loss goals. There are many protein powder options made from whey, plant proteins like soy or pea, egg white protein, and more. Shakes can be made by blending protein powder with water, milk, yogurt or juice. The addition of nut butters, oats, seeds, frozen fruit and other mix-ins can further increase the nutrition content. Most commercial shakes contain 20-30 grams of protein per serving. Protein helps induce a sense of fullness.
Benefits of Protein Shakes
- High protein supports building/maintaining muscle
- Nutrients to support exercise recovery
- Can promote satiety and weight management
- Convenient single-serving option
Downsides of Protein Shakes
- Processed and less natural than whole foods
- Added sugars in pre-made shakes
- Hunger may return more quickly than solid meals
- Potential bloating or gas from whey protein
Smoothies
Smoothies blend together fruit, vegetables, yogurt, milk, juice, nuts, seeds and other wholesome add-ins for a nutritious beverage. They are thicker than juice and can be consumed as a snack or light meal, not just as a breakfast drink. The possibilities are endless when making your own smoothie recipes. Green smoothies packed with spinach or kale have become popular for increasing intake of fruits and veggies. The fiber from blended produce helps slow digestion and blood sugar response compared to juice.
Benefits of Smoothies
- Increases intake of fruits and vegetables
- Keeps fiber intact unlike juicing
- Thick and satisfying meal replacement
- Hydrating and refreshing
Downsides of Smoothies
- Natural sugars from fruit must be moderated
- Fiber can cause gas or bloating if excess consumed
- Requires blender purchase
- Time consuming to prepare
Milk
Milk is considered a staple beverage at breakfast time, especially for kids. Cow’s milk provides a good source of protein, calcium, vitamin D and potassium. The most common varieties are 1-2% low-fat milk or non-fat skim milk. There has been a surge in plant-based milk alternatives made from almonds, coconuts, oats and more. While plant milks contain different nutrient profiles, most are fortified to have comparable amounts of calcium and vitamin D to cow’s milk. People choose plant milks for dietary preferences, allergies/intolerance or ethical reasons.
Benefits of Milk
- High in protein, calcium, vitamin D
- Contains other nutrients like B vitamins and potassium
- Low in calories for skim/low-fat milk
- Includes hard-to-find nutrients for plant milks when fortified
Downsides of Milk
- Allergies or lactose intolerance preclude some from drinking cow’s milk
- Higher calories in full-fat milk varieties
- Plant milks lack naturally occurring protein and calcium
- Thinner consistency than cow’s milk
Water
Starting your day hydrated with water is important, even if you will also consume caffeinated or flavored beverages later. Drinking a full glass of plain water helps replenish fluids lost during sleep. It prepares the body to take in nutrients and energizes muscles. Adding lemon, mint or other fruits can add flavor without calories or sweeteners. Cold water may even give your metabolic rate a slight boost. Water is free and accessible, with no downsides other than having to urinate more frequently.
Benefits of Water
- Essential for all bodily functions
- Hydrates and energizes
- No calories
- Free and available anywhere
What Do Experts Recommend for a Healthy Breakfast?
When designing an optimal breakfast, experts recommend:
- 20-35 grams of protein to feel satisfied and fueled
- At least 5 grams of fiber to balance blood sugar
- Mix of complex carbs, fiber and lean protein
- Caution with sugary drinks high in calories and lacking nutrients
- Hydration with water or unsweetened beverages
Here is an example of a balanced breakfast:
- 1 cup Greek yogurt with berries
- 1 slice whole grain toast with natural peanut butter
- 1 cup coffee or tea
- Water
This provides around:
- 23 grams protein
- 5 grams fiber
- 45 grams carbs
- 25 grams fat
The yogurt and peanut butter offer protein, while the berries and whole grains provide filling fiber. Staying hydrated with water is also key.
Most Popular Breakfast Beverages
Here is a table summarizing some of the most popular breakfast drink options:
| Beverage | Serving Size | Pros | Cons |
|---|---|---|---|
| Coffee | 1 cup | Improves alertness and focus | Potential over-reliance on caffeine |
| Tea | 1 cup | Hydrating, antioxidants | Caffeine may disrupt sleep |
| Orange juice | 1 cup | High in vitamin C | High natural sugar content |
| Protein shake | 1-2 scoops (20-40g protein) | Builds muscle, curbs appetite | Processed, added sugars |
| Smoothie | 2 cups | Nutritious whole foods | Time-consuming, high fiber |
| Milk | 1 cup | High protein, calcium, vitamin D | Allergies, high calories with full-fat |
| Water | 1-2 cups | Hydrating, no downsides | None |
Conclusion
There are many beverage options to choose from to start your day hydrated and energized. Focus on nutritious drinks high in protein, fiber and nutrients while moderating sugary juices and caloric coffee drinks. Aim for balance by also eating whole food sources like fruit, eggs, oatmeal and yogurt. Drink plenty of water in addition to other beverages. Listen to your body’s cues and avoid caffeine if it makes you jittery or disrupts your sleep. Finding breakfast drinks that satisfy your preferences, fuel your body and keep you hydrated is key to starting the day off right.