Breakfast is the meal that breaks the overnight fasting period, giving your body energy and setting the stage for a healthy day.
Skipping breakfast can lead to unhealthy snacking habits later in the day. To prevent this, start your day with a healthy breakfast that’s high in protein and fiber.
Oatmeal is a breakfast staple that has a reputation for being healthy. Whether it’s made from whole oat groats, steel cut, Scottish or rolled, it is a nutrient-rich source of carbohydrates and protein.
It is also a great source of fiber, which can help regulate blood sugar levels and prevent spikes and crashes that lead to cravings and hunger throughout the day. It is a good source of soluble fiber, which can help lower cholesterol levels and reduce the risk of heart disease.
If you want a more filling meal, try adding fruit and/or nuts to your oatmeal. These add fiber, vitamins and minerals to your breakfast and keep you feeling full longer.
Another tasty option is a smoothie. Christa Brown, M.S., RDN, owner of Christa Brown Dietitian suggests adding kefir to your smoothie for protein, calcium and probiotics. She also recommends incorporating ground flaxseed into your smoothie for a source of omega-3 fatty acids.
Greek Yogurt Parfait
A yogurt parfait is a great way to start the day. They are easy to make, delicious and healthy!
Yogurt is full of protein and can keep you full for a long time. Berries are also a great source of antioxidants and fiber.
These simple berry parfaits are perfect for breakfast or as an afternoon snack! Layers of Greek yogurt, berries and granola are super easy to make.
The recipe can be made ahead of time in small mason jars for easy breakfast on the go! You can even freeze them for later.
I like to use frozen fruit because it melts in the fridge and makes a luscious berry sauce. You can also add different fruit and toppings depending on your tastes!
Waffles or Pancakes
While pancakes are popular choices at weekend brunch, they aren’t the healthiest options. They are usually made with white flour, a refined grain that doesn’t contain much fiber.
Waffles are a better choice, especially if you make them yourself. They are more wholesome because they are made from whole grains, which will keep your blood sugar stable and help you feel fuller longer.
In addition, you can choose healthier toppings than the traditional butter and syrup. Try chopped nuts and berries, or even Greek yogurt.
While waffles and pancakes are both popular, they can also be made healthier by using substitute ingredients and limiting the amount you eat. The most important thing is to stick to whole-grain versions of these foods, and choose less sweet toppings.
Eggs are an excellent source of protein, and they’re also a great way to start your day. They’re a high-quality source of vitamins A, D, B12 and choline, plus they contain antioxidants, omega-3 fatty acids and other important nutrients.
They’re a low-fat, cholesterol-free option and are highly satiating, which can help you to feel full longer and decrease food cravings later in the day. They’re also a good source of iron, folate and zinc, which all boost immunity and reduce stress levels.
You can add eggs to a variety of breakfasts, from a simple soft-boiled egg with sliced whole-wheat toast to an omelet filled with fresh vegetables or even a hearty egg sandwich on gluten-free bread. You can also mix them in with quinoa, which makes a tasty and nutritious alternative to eggs for vegetarians or those on gluten-free diets.
Eating a healthy breakfast is a crucial part of your weight loss plan, because it can help you to feel full and reduce snacking throughout the day. You can enjoy these easy breakfasts at home or on the go, and they’re full of energy-boosting protein and fiber.