Thinking of skipping breakfast?
The right breakfast, one that is nutritionally balanced, can be a great way to begin the day. Rather than skipping breakfast or quickly eating those delicious breakfast foods, such as a doughnut, think about these ideas to give you energy and help prevent over-eating during the rest of the day. Here are 4 ideas for memorable morning meals.
- Eggs on Whole Grain Toast
Make sure your smart smoke detector is working, as nothing quells the appetite of you or your family members like a smoky kitchen. High in protein, eggs can be fried or poached. Served on whole grain toast, they can be made even more delicious with the addition of avocado slices on top.
How are eggs beneficial? They may reduce the risk of heart disease by modifying the shape of LDL cholesterol, the “bad” one. They also increase “good” HDL cholesterol, while improving insulin sensitivity. Contributing to a feeling of fullness, they may even help you eat less of those weight-gaining calories. Eggs can be scrambled with leftover vegetables and served on toast as well for a colorful nutritious breakfast.
- Oatmeal with a Fruit Rainbow
For the best cereal breakfast, choose plain oats, rather than those that are sweetened. Some only take 5 minutes of cooking. You can add walnuts, raisins, blueberries, strawberries, bananas and any other goodies to make it naturally sweeter and more delicious.
Oats are a go-to breakfast for several reasons:
- 100 percent whole grain
- Fiber, plant protein and vitamins
- Linked to reduced risk of heaart disease
- Probiotic, aiding friendly bacteria
Rich in antioxidants, oats also decrease blood pressure. They have no gluten, so those on a gluten-free diet can enjoy them in the morning. Not high protein, one cup (235 grams) of cooked oatmeal contains only about 6 grams; add cheese or yogurt and prepare with milk, if this is a concern.
- Protein Shakes or Smoothie
If time is an issue, you may want to throw everything (nutritious) in the blender and drink it on the way to work. Whey protein is absorbed quickly and can prevent you from snacking, as it appears to reduce appetite. It has been shown to help in the lowering of blood sugar levels when consumed as part of a meal that contains carbohydrates. Another plus is that it can preserve muscle mass during weight loss and slimming down with aging. There are other forms of protein powders, and you can add peanut butter, fruits, veggies or greens, seeds and oatmeal for more nutrition.
- Cottage Cheese or Yogurt Topped With Nuts and Seeds
Why have plain yogurt? Top it with nuts, which are full of magnesium, potassium and heart-healthy monounsaturated fat. Beneficial for those with diabetes, a study found that by replacing nuts for some carbs, reduced blood sugar and cholesterol levels ensued.
High in protein, cottage cheese is a great breakfast food and is sometimes overlooked in favor of yogurt. A cup of cottage cheese has a whopping 25 grams of protein. Adding seasonal berries, nuts, flaxseed or chia seeds makes it even more healthy. Believe it or not, regular fat cottage cheese can help in reducing fat mass; it has been shown to do this in animals.
Choose one or all of these breakfast ideas to begin your day with energy and enthusiasm. Skipping breakfast only leads to eating unhealthy later; this meal is an important part of your day. Just gather some of the ingredients and have fruits and veggies to throw in or on, and you’ll begin to enjoy a day of energy. Missing breakfast has been shown to result in important nutrients being overlooked; they are usually not made up for later in the day.
Breakfast restores levels of glucose that helps the brain to work. Memory and concentration levels improve, and mood levels improve as happiness becomes more available; in children, a better breakfast has been shown to improve grades and performance. Energizing the brain is part of better overall health. So heat up the griddle, fry pan or toaster and begin your mornings with a delicious and nutritious meal. And remember to check your toaster to prevent burnt toast.
