What Do I Have For Breakfast?

     

What Does a Healthy Breakfast Look Like?

Posted on December 20, 2021 by Whole U. This entry was posted in Eating Well, Staying Healthy và tagged breakfast, dietitian, eating well, healthy eating, Staying Healthy. Bookmark the permalink.

Trying khổng lồ make healthier food choices can sometimes feel overwhelming và frustrating. But it doesn’t have lớn be. Eating well is possible. The more effortless we make it, the better chances are that we actually stick khổng lồ it.

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We asked Charlotte Furman, a registered dietitian & Technology & Wellness Manager in the Department of Food and Nutrition at vincitysdaimo.com Medical Center, to help us understand what a healthy breakfast should look like. Furman loves breakfast—it’s her favorite meal of the day. The goal is not khổng lồ feel lượt thích you are depriving yourself of anything, but instead rewarding yourself—with new patterns, new flavors, and hopefully renewed energy and improved mood and health.

Why is breakfast important?

Breakfast is important for several reasons. Eating a meal in the morning provides necessary fuel for your toàn thân and brain. It can also help regulate hunger, reducing the urge to lớn snack throughout the day. For children, eating breakfast has been positively associated with academic performance, as well as a decreased risk of obesity.

What foods make a nutritious breakfast?

For the most nutritious breakfast, try khổng lồ choose whole, unprocessed foods from each of the five food groups: fruits, vegetables, grains, protein foods, và dairy. Try khổng lồ include proteins from foods like yogurts (look for varieties with less sugar added), eggs, nuts và seeds or legumes. Also try khổng lồ include complex carbohydrates such as whole fruits and vegetables, and whole grains (i.e. Oatmeal) that provide fiber và will help you feel full longer.

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What should my breakfast never lack?

As with any meal, it’s important to lớn focus on your overall diet and not on any one meal in particular. Making sure your breakfast usually contains a vegetable and/or a fruit serving is a great way lớn make sure that you are getting in enough fruits và vegetables throughout the day.

What foods should I limit?

The main foods that I would recommend limiting in the morning are processed cereals or pastries which contain a lot of added sugars and little nutritional value, as well as breakfast meats such as sausage và bacon which have been shown to lớn increase risk of some cancers when eaten regularly, and which are also high in saturated fats, which increases risk of heart disease.

So, what are some examples of a balanced, healthy breakfast?

Here are some ideas:

Oatmeal with fruit và flax or chia seeds

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Whole wheat toast with peanut butter & banana

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Whole wheat toast with pesto, avocado & egg

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What would you recommend for someone like me who is never hungry early in the morning, & only feels lượt thích eating a very light meal?

The great thing about breakfast is that its timing can be flexible. Even if you don’t eat immediately after waking up, try lớn make sure khổng lồ space your meals out so that you don’t get too hungry at a particular time, which can lead to eating too fast or too much.

Breakfast doesn’t have khổng lồ be large or complex. Start with something simple like a banana và peanut butter or a cup of yogurt with fresh fruit, or make a smoothie using lots of fresh fruits và vegetables. You can even địa chỉ cửa hàng in some ground seeds (flax or chia) for added fiber và omega-3 fatty acids.

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Do you have any tips on how lớn plan in advance?

Many breakfast foods can be prepped in advance, or require very little preparation. One of my favorite breakfasts when I have little time is overnight oatmeal. Oatmeal can be combined with fruit và milk (any kind) and put in the refrigerator the night before và is ready lớn eat in the morning – no cooking required!

Usually I use blueberries và a banana, but any combination of fruit works fine. Another great option when you are in a time crunch is a piece of fruit like apple or banana with some nut butter or Greek yogurt with granola; these can be made ready in minutes. You can also make breakfast scramble wraps or mini-frittatas that can be frozen individually & microwaved in the morning for a quick breakfast.