Research shows that people who eat breakfast are less likely to be overweight compared to those who skip breakfast. In addition, it can have long-term health benefits such as reducing risk for obesity, high blood pressure, heart disease, and diabetes. Eating breakfast not only gives your body the energy it needs for the day, but also helps you reach your daily recommended nutrient goals. Without breakfast, you may not be eating enough food to reach those goals. Having breakfast also helps improve your daily concentration and allows you to better focus on your work throughout the morning. Not only is eating breakfast essential but eating the proper breakfast is key to increasing these health benefits.
If you’re not currently eating breakfast or feeling hungry shortly after you do, ask yourself these questions to ensure you’re on the right track!
Are You Missing One of These Things?
The types of foods you are eating for breakfast are extremely important. You want to make sure that your breakfast contains a protein to help you delay feeling hungry shortly after, a carbohydrate to give you energy, and healthy fat to help make your meal more satiating. In addition, you want to try and add in fiber when you can to help leave you feeling full. Foods that contain fiber include overnight oats, nuts and seeds, whole grain toast, quinoa, and avocado. A good rule of thumb is to try and get at least 6 grams of fiber into your breakfast.
Does Your Breakfast Look Like This?
If your breakfast consists of a bagel, toast, pancakes, cereal or oatmeal by themselves, you may not be eating enough of the right foods. These foods do not contain all of the essentials mentioned in the paragraph above. Although these are popular breakfast items and they are sources of carbohydrates, they may contain a decent amount of added sugar. These foods will give you a quick burst of energy but then you may find that you will crash shortly afterwards. They will not keep you full by themselves but if they are your food of choice, you can always add a source of protein, healthy fat, or fiber as mentioned above.
Can Your Breakfast Look More Like This?
If you are reading above thinking that perhaps your breakfast is missing some of the essentials to keep you full and energized throughout the morning; check out two simple but delicious breakfast options below.
Overnight Berry Oatmeal
In a mason jar, combine together 1/2 cup steel cut oats, 2/3 cup water and 1/4 cup raspberries. If you would like to, feel free to sweeten with a sugar-free syrup or stevia. Seal the container and refrigerate overnight. In the morning, your oatmeal will be ready to eat. To add more fiber, top with a handful of nuts, extra berries, or a sprinkle of chia seeds.
*Nutrition Tip: Track the oats as your carbohydrate swap and the raspberries as your fruit. Add in nuts or chia seeds as your healthy fat source.
Egg Sandwich
Grab two slices of gluten free bread toasted and top with two eggs, half an avocado, and spinach or tomato slices if you choose. This breakfast is a great source of fiber as one half an avocado containers about 7 grams of fiber alone.
*Nutrition Tip: Track the gluten free bread as your carbohydrate swap, the eggs as your protein swap, add in avocado as your healthy fat source.
There are a lot of great options when it comes to breakfast, so feel free to get creative and find what works best for you. As long as you try and focus on having a protein, carbohydrate, and healthy fat and fiber source you will be good to go and energized all throughout the morning.