What you eat in the morning is key for fueling the rest of the day. Learn what a good healthy breakfast looks like, plus tips for on-the-go options.
Whatever your health goals may be, breakfast is essential for setting yourself up for success.
After all, your morning meal is key for keeping your internal rhythm on track.
While that may not sound important to you at first, this rhythm is responsible for the natural ups and downs of your hormones throughout the day.
Or in other words, this rhythm is responsible for regulating when you feel hungry and tired. It also plays a key role in digestion. In fact, some studies suggest that your metabolism is more efficient in the morning.
Still not convinced? Eating a nutritious breakfast can support better learning in kids, higher energy levels throughout your morning, and improved athletic performance.
Of course, not all breakfasts are created equally.
Eating a donut or pastry everyday will not have the same health benefits as a bowl of oatmeal with nuts and fruit.
When it comes to building a healthy breakfast, there are three main nutrients that your meal should contain:
Now, how much you have of each of these and the types of foods you choose will all depend on the type of diet you follow, personalized nutrition needs, health goals, and food preferences.
While not exhaustive, let’s take a look at some nutritious ways to get each of these three components.
Protein is SUPER important in the morning.
It’s key for keeping you nice and full all morning. Plus, it supports muscle repair and growth after a morning workout. Want to lose weight? Protein at breakfast is your new best friend.
How much protein should you have at your morning meal? For most people, 20-30 grams is ideal, but it can vary anywhere from 15 grams up to 35 grams depending on your nutrient needs and health goals.
Here are some healthy, high protein breakfast foods:
Fiber has many important roles in our bodies: it’s good for heart and digestive health, can help maintain a healthy weight, and keeps blood sugar levels stable.
Even if you’re on a low-carb diet, like keto or paleo, it’s still important that you’re getting your 25-38 grams of fiber each day!
Here are some great sources of fiber to include:
If you grew up in the low-fat craze of the 80’s and 90’s then the idea of “healthy fats” may sound like an oxymoron.
However, certain types of fats are essential for good health and can even help you maintain a healthy weight.
Here are some healthy fats to incorporate into a healthy breakfast:
We’ve talked a lot about which ingredients to eat more of in the morning, but what breakfast foods should you avoid or eat less often?
Here are some common options to try to consume less frequently:
I prefer to make my own healthy breakfast foods, but there are times when we all need an easy store-bought option.
So what should you buy?
Look for items that are:
From vacations and work trips to going out with friends, breakfast is a meal many of us enjoy dining out for.
And while I’m all for the occasional indulgence, here are some of my top 3 tips for choosing a healthier breakfast option when out:
Some examples of a healthier breakfast menu choices include:
Want tips and recipes for building a healthy breakfast to fit your specific needs? Be sure to check out my nutrition page for more breakfast guides!
Disclaimer: This information is meant simply for educational purposes and should not be mistaken for personalized nutrition advice. It’s always important to talk with your doctor or dietitian before making any changes to your diet.
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