Depending on what you eat in the morning, it can be a good day or a bad day. According to endurance athlete, professional chef and author of The Athlete’s Plate says it’s up to the beginning of the morning to spend a vibrant day or a quality workout. There are many. Yes, a breakfast with the right combination of fiber, protein and healthy fat has the potential to be the driving force of the day.
But what does that breakfast really look like? Certified dietitian Alexandra Oppenheimer recommends a breakfast menu that includes whole grains, vegetables, fruits and protein. A typical example is a set of oatmeal, berries, spinach and onion omelet, and Greek yogurt.
Try to eat a diet that provides 25-30g of protein and at least 3g of fiber per meal. I also want to incorporate the healthy fats found in nuts and avocados. Keri Guns, author and certified dietitian for The Small Change Diet, advises you to add a small amount of natural sugar, such as honey, if you want sweetness.
Now that you know what meets your requirements, it’s time to learn what you don’t. What should I avoid at breakfast and add instead to start the day well?
No kind of white bread can beat whole grains.
“Bagels that are generally made from refined grains that are low in fiber are often very large, and one meal makes up half of the amount of grain needed per day.” In other words, the blood sugar level rises sharply after eating, making it easier to reach for a dangerous snack at 3:00 pm.
Upgrade your standard breakfast of cream cheese to sesame bagels by increasing nutrients and decreasing amounts.
A large amount of sugar may be hidden in seemingly “healthy” cereals. Don’t be fooled by the word “whole grain” on the box and make sure there is no sugar at the very beginning of the ingredient list.
“When comparing cereals, be sure to look at the ingredient list and choose the one with more fiber and less sugar.” Ideally, cereals should have at least 5g of dietary fiber and 10g or less of sugar per serving.
Dietary fiber slows digestion, thus stabilizing energy levels.
The cereal itself doesn’t have to contain much protein. Enjoy and replenish items such as milk, Greek yogurt, nuts and seeds.
Low fat yogurt and fruit
What is the combination of fruit and yogurt?
That said, this easy breakfast is packed with monosaccharides that your body burns quickly and turns into energy. Since yogurt contains less fat, you cannot feel full.
Instead, recommends putting berries on protein-rich Greek yogurt. You can also add fiber by adding a small amount of whole-grain granola or cereal (don’t forget to check the ingredient list). Walnuts are the best choice for protein and healthy fats that give you a feeling of satisfaction after eating.
Donuts, scones and croissants cannot be called body fuels. If you ask they all taste good.
It lacks fiber and protein, and is full of sugar and extra calories, so eating sweet bread for breakfast will end up looking for food long before lunch time. This can cause you to eat too much all day long.
There are times when you want to please yourself with something sweet. Especially if you have a colleague who can’t help but bring a box of sweet bread to the company. But it’s smart. Make the rest of your meal meaningful with eggs with fruits and vegetables.
Maybe I’m not hungry the next morning after eating late at night. But that’s not an excuse to skip the real meal and just drink coffee.
Even if coffee itself has many health benefits, it is not satisfying because it does not contain any nutrients that promote satiety. As a result, as says, “I’m hungry to death during the 10am meeting.”
Be sure to eat something for coffee in the morning. Ideally, it should be taken with a diet that contains protein and vegetables, such as burritos filled with vegetables such as tomatoes and spinach.
If you don’t have time to eat, make a shake. Guns recommends blending 1 cup of Greek yogurt (plain), 1 tablespoon of hemp seeds, 1 tablespoon of peanut butter, small bananas, and 1 teaspoon of honey together. If you know you don’t have time to eat snacks today, add a spoonful of protein powder.