There are other breakfast options besides scrambled eggs.
Want to start the day with momentum? Give your body nourishment with foods that will give you energy. While there is no such thing as a bad meal, having a nutrient-dense breakfast can have positive effects on both your body and mind.
Whether you rarely get time for breakfast or already eat it every day, making breakfast a high-vitamin and low-mineral meal will help you overcome the possible brain fog that’s usually caused by low blood sugar. One study suggests that individuals who have irregular breakfast consumption habits are more likely to develop metabolism problems.
Additionally, breakfast eaters are more likely to maintain healthy hearts due to lower serum cholesterol levels. If you belong to the group that says, “I’m not hungry in the morning,” and you want to make eating a nutritious breakfast a habit, start small and utilize the process of trial and error to identify meals that you can tolerate and that give you the greatest possible feeling.
What does a balanced breakfast look like?
You should aim for three main types of fats: healthy fats, high-fiber carbs, and protein. You can include as many fruits and vegetables as you wish in your diet, though. Don’t substitute extra fat for protein or fiber-rich carbohydrates, or vice versa; all three are necessary to properly start your day.
Whatever your cupboard may look like right now, these nutritionist-approved tips will help you have a more pleasurable and filling breakfast:
Keep an eye out for added sugar: Although the flavor of your favorite breakfast may be delicious, sugar can lurk subtly in granola, oats, bagels, cereals, and bars, as well as in beverages like juice, coffee, and tea. If at all feasible, choose unsweetened items (such as nondairy milk for your morning brew) and limit the amount of sugar in each item to no more than 10g.
Power up on produce: Breakfast salads are in! Remaining vegetables or fresh greens can be added to eggs or any other dish on your breakfast menu. You may feel fuller (and more satisfied) for longer thanks to the extra boost of fiber.
Eat lean protein: Bacon is delicious, but it should only be consumed sparingly. Instead of processed deli meats, opt for lean fish and poultry cuts, beans, lentils, unsweetened dairy products (like yogurt! ), and eggs.
Not sure where to begin? Build a nutrient-dense breakfast with these delicious items to provide you with sustained energy.
Whole Grains
Whole grains include antioxidants that protect your tissues from harmful inflammation. They also include an abundance of minerals, including calcium, potassium, magnesium, zinc, and iron, which are vital components of a robust immune system and a healthy heart. Whole grains contain B vitamins, which aid in the body’s energy conversion process
For the base of a breakfast bowl, you may use anything from quinoa to farro, buckwheat groats to millet. Then, you can top it with savory components like eggs, almonds, and lox, or sweet ones like almond milk and honey.And, yes bread can be part of a balanced breakfast: Select a 100% whole-grain or 100% whole-wheat loaf.
Protein Shakes
Protein smoothies are more than simply an easy way to load up on protein. . “They’re also a great way to get in veggies with breakfast,” says Amy Fischer, M.S., R.D., C.D.N., a registered dietitian with the Good Housekeeping Institute. She packs two large handfuls of spinach, unsweetened almond milk, high-fiber fruits like berries, and a dash of cinnamon into her drinks in addition to protein powder. Fischer advises consumers to select protein powders that are confirmed by a third party and complete, meaning they contain all nine essential amino acids and have undergone quality-control testing by an outside organization. Additionally encouraging are terms like organic, grass-fed, wild, or non-GMO that are listed on the label.
Avoid added sweeteners, fillers and stabilizers.”
Bananas
Bananas come in their own portable container and help you feel full. Their vitamin B6 and folate contribute to the synthesis of serotonin, which elevates mood and lessens anxiety. Because soluble fiber keeps cholesterol out of your GI system and keeps it from entering your bloodstream and clogging your arteries, it also aids in lowering cholesterol. Additionally, the minerals magnesium and potassium in bananas will speed up your recovery if you get up early for a workout. Top morning oats with sliced bananas and a tablespoon of walnuts or chia seeds for an added heart-healthy flourish.
Prunes
Although they are sometimes overlooked, prunes are a fantastic addition to breakfast due to their remarkable nutrient content. In addition to being naturally delicious, they provide fiber, vitamin K, magnesium, potassium, boron, copper, and polyphenols, as well as other vitamins and minerals that collectively help to support the bones. Eating five to six prunes a day, according to one study, may improve bone health throughout life, particularly for postmenopausal women who are susceptible to bone fractures. Prunes can be enjoyed in so many different ways: Consider topping oats, yogurt, or a morning smoothie with chopped prunes.
Eggs
There are numerous reasons why eggs are a traditional morning staple. Packed with vitamins A, D, and B12, they’re a cheap, high-nutrient snack. Two large eggs also contain more than 50% of the choline you need each day, and just one egg has about 8 grams of protein as well. Protein is necessary for almost every bodily function, including those of our skin, blood, muscles, and bones.
Protein also takes longer to digest than carbs so you feel fuller for a longer amount of time. And when compared to regular eggs, GH Nutritionist-Approved Eggland’s Best Cage-Free Eggs offer ten times more vitamin E and six times more vitamin D. Try creating a spinach-broccoli-mushroom omelet or scrambled eggs over whole-grain bread with sliced tomato for a high-fiber, lean protein breakfast.
Berries
According to recent research, berries are good for the immune system and the gastrointestinal system, among other bodily processes. Strawberries provide you with 3 grams of fiber and all the vitamin C you need for the day in one cup. Berries, such as blueberries, blackberries, and raspberries, are rich in antioxidants that have the ability to shield cells. Consuming more of these can improve circulation and shield your blood vessels from damaging plaque. If berries aren’t your top choice, there are plenty of wonderful substitutes, including citrus fruit, apples, melon, and stone fruit. They’re filled with potassium to help balance blood pressure and mitigate uncomfortable bloat.
Seeds
There are a plethora of beneficial seeds, including flax, sesame, chia, sunflower, and pumpkin. Add them to baked goods, cereal, puddings, and smoothies (or just plain water).A single 1.5 ounce serving of chia seeds can contain about 7 grams of protein. On top of that you’ll find minerals like zinc, magnesium, iron and calcium to support your overall health.
Soluble fiber, which is also present in seeds, has the ability to raise HDL and decrease LDL cholesterol, or “bad” cholesterol. Fiber and protein together can also help avoid a blood sugar surge (and subsequent fall) right before lunch.
Oats
There are several reasons why oats rank among the greatest breakfast options. As a 100% whole grain, they’re filled with fiber, plant-based protein, B-vitamins and minerals including iron, calcium and magnesium. Consuming whole oats has been associated with a lower risk of heart disease because of a particular kind of fiber called “beta-glucan,” which lowers cholesterol, according to study. A particular kind of plant fiber known as a “prebiotic” supports the growth and survival of friendly bacteria in your digestive system by feeding your body’s probiotics. Not sure which ones to pick? We like GH Nutritionist-Approved McCann’s Steel Cut Oats.
Avocados
These fruits offer a special combination of water, nutritional fiber, and heart-healthy fats. This combination increases feelings of fullness and reduces the likelihood of overeating the rest of the day. Avocados’ unsaturated fats have also been connected to a lower risk of diabetes, heart disease, and malignancies tied to a particular lifestyle. So go ahead and enjoy that avocado toast on whole-wheat bread; the avocado and whole grains provide a wealth of B vitamins and minerals. (Plus points if you top it with an egg for even more protein!)
Nuts and Nut Butter
What can’t peanut butter do? A 2-tablespoon serving has 8 grams of protein and heart-healthy unsaturated fats. Both weight reduction or maintenance and a lower risk of chronic disease have been associated with tree nuts and peanuts in general. Seek for nut butters with less than 140 mg of sodium per serving that are composed entirely of nuts and salt. Goods that employ oil as a stabilizer are also acceptable. We adore Barney Butter and Justin’s nut butter packs.