Exactly what to eat for breakfast, according to a nutritionist

By
Marani
-
0
1072
Getting your Trinity Audio player ready...
Yogurt with Homemade Granola and Blueberries
“Breakfast is the most important meal of the day” may sound like an old wives’ tale at this point, but some time-honored beliefs are worth the hype. In order to avoid potential brain-fog induced by low-blood sugar, you need breakfast. Starting off the day with a full, nutrient-dense meal also allows you to keep making better choices throughout the day, including zapping those late-night snack cravings.

Here are our top guidelines to make your breakfast that much more delicious (and nutritious):

  • Eat breakfast every day (no exceptions!): A large body of evidence consistently supports the idea that consuming breakfast leads to better overall health and a lower body mass index (BMI). Research suggests that you’re likely to burn more calories throughout the day after having a big breakfast, while skipping breakfast is linked to burning fewer calories throughout the day — negating any weight-loss benefit of taking in fewer calories to begin with.
  • Skip the sugary stuff: Cereals, granola, oatmeal, bars, bagels, and juice tend to be code words for sugar, which can set you up for an energy crash and ultimately overeating later on in the day. Look for cereals that are in the single digits for added sugar, breakfast bars that are under 4 grams of added sugar per serving, and unsweetened dairy products. Most importantly, steer clear of sugary beverages, which often include sweetened coffee and tea drinks.
  • Choose lean protein: Prioritize eggs, seafood, unsweetened dairy products (like yogurt), poultry, legumes, beans, and lean cuts of beef and pork, and minimize your intake of processed deli meats.

Also READ: Kobe Bryant’s daughter Natalia signs modeling contract with IMG Models

  • Power up with produce: Try adding leftover veggies to eggs for a satisfying breakfast combo (plan ahead by making extra at dinner!); add more vegetables to omelets; or grab a piece of fruit on your way out the door. More produce equals more fiber, which can help you stay fuller, longer.
  • When in doubt, make it bigger: Breakfast should contain at least 300-350 calories for most of us, and you should be chewing, not drinking, your morning meal. (Sipping calories instead of eating them can make you feel less full and more ravenous for your next meal.)

A good breakfast should combine protein, stick-to-your-ribs fat, and some fiber-filled carbs. This is your key to feeling satisfied, energized, and not ready to eat your stapler by lunch. To make any of the breakfast combos suggested below heartier, up the veggies and/or fruit — these are unlimited as far as I’m concerned, especially at breakfast.

If you’re already a breakfast eater and you know that adding more veggies and fruit isn’t going to make you feel more satisfied, then it’s pretty likely that you’re not getting enough protein at breakfast. Add an extra egg, more nuts or nut butter, or some leftover chicken — you get the picture.

In our 1,200 Calories and More meal plan, we do the planning for you and give you 28 days’ worth of healthy breakfasts. If you want to build your own, here are 16 great options:

Oats
Porridge with berries in a bowl
ARX0NTGETTY IMAGES

Oats are one of the best foods we can eat for a number of reasons. As a 100% whole-grain, they’re filled with fiber, plant-based protein, B-vitamins, and minerals, including iron, calcium, and magnesium. They’ve been linked to reduced risk of heart disease thanks to a type of fiber called beta-glucan that has been shown to improve cholesterol levels. This fiber also fuels for your body’s probiotics, helping friendly bacteria to survive and thrive.

Eggs
toast with avocado, spinach and fried egg
Full of vitamins A, D, and B12, eggs are an inexpensive and nutrient-dense ingredient. Two large eggs contain more than 50% of the choline you need each day, which affects memory, mood, and muscle control. Just one egg has about 8 grams of protein as well. Nearly everything in our bodies requires protein, such as our skin, blood, and bones. Protein takes longer to digest than carbs, keeping you fuller, longer. Make breakfast a combo of filling fiber and lean protein, like scrambled eggs on whole-grain toast with sliced tomato or a spinach-broccoli-mushroom omelet. Or grab a couple of hard-boiled eggs if you’re on the go.
Chia seeds pudding
Sesame, chia, sunflower, pumpkin, flax … The list of great-for-you seeds goes on. Add them to cereal, smoothies, puddings, and even baked goods. Just 1 ounce can contain 10 grams of protein! The zinc, magnesium, iron, and calcium in seeds will help you stay healthy and boost immunity. Seeds also contain soluble fiber that can help lower your “bad” cholesterol (LDL) while increasing “good” cholesterol (HDL). The combination of protein and fiber is really optimal when it comes to preventing a blood sugar spike (and subsequent crash).
Whole-Grain Waffles
Savory gluten free breakfast waffles on a blue background, top view. Vegetarian food concept
Frozen waffles are an easy, delicious swap for toast. Look for water or 100% whole grains as the first ingredient, and keep the added sugar content as low as possible. Kashi Whole-Grain Waffles are filled with fiber and protein and contain just 3 grams of sugar for two. Use them as for sandwich bread with eggs or top with 2 tablespoons of nut butter, cinnamon, and chocolate chips for a treat. Van’s’ 8 Whole Grains version tastes similar.
Unsweetened Greek Yogurt
Spoonful Of Yogurt
Unsweetened plain Greek yogurt and skyr both provide probiotic benefits. Choose ones that have five strains or more of bacterial cultures per 6-ounce serving. It’s also a great choice if you’re aiming for lower-sugar breakfasts but still like a sweet flavor in the morning — just add fruit! Greek yogurt is full of calcium and many versions get fortified with vitamin D. It also merits an A+ for its high protein content. Our Nutrition Lab loves Siggi’s (all flavors), Fage Unsweetened Greek Yogurt, and Clio Bars (chocolate-coated and super-filling).
—
Goodhousekeeping.com

RELATED ARTICLESMORE FROM AUTHOR

LEAVE A REPLY

Please enter your comment!
Please enter your name here