Starting your day with breakfast, even something small, can make a big difference. What we eat in the morning is what kick starts our metabolism and fuels us for the day. Unfortunately, with our busy schedules, breakfast often gets forgotten. Start making breakfast part of your daily schedule by adopting these healthy breakfast habits.
- Don’t skip breakfast.
As mentioned, starting your morning with breakfast will boost metabolism.
- Eat within an hour after you get up.
Eating breakfast also helps to keep your blood sugar levels stable during the day.
- Make it simple.
If you usually skip breakfast, you may think you don’t have time or you feel like you’re not hungry. Luckily, a little can go a long way in the morning. Keep it simple, like yogurt or oatmeal topped with fruits, nuts and seeds.
- Start with water.
A glass or two of room temperature water or warmer on an empty stomach is a good start for your digestive system. Adding a squeeze of fresh lemon juice can add flavor along with vitamin C.
- Choose healthy foods.
The last thing you want to do is start your day with foods that will weigh you down. Keep it light and healthful with whole grains, lean protein, fruits and vegetables. Keep the saturated fat, sodium, and added sugars to a minimum. Try incorporating things like whole wheat bread, whole grain cereals, plain yogurt, fruits, or hard-boiled eggs.
- Plan ahead.
Most breakfast foods can be prepared the night before, so planning ahead can save you some time in the morning. For example, you can chop fruits ahead of time for a fresh fruit salad, or oats can be soaked overnight and topped with your favorite additions in the morning.
- Pick protein.
Protein takes time to digest, and thus, helps to stave off the craving for a mid-morning snack. To further sustain you throughout the day, pair lean protein with fiber. Good protein sources include eggs, cottage cheese, nuts, lean meat and fish.
- Warm it up.
Be sure to include a warm aspect in your breakfast. If you prefer cold food, try to pair it with a warm drink like tea or coffee. Warm food and liquids help to get your digestive system going.
- Change it up.
It may be easier to eat the same thing every day, however, it helps to change it up. There is no food that has all the nutrients you need in the optimum amounts, so having a variety of breakfast options over the course of a week helps to ensure you’re getting all the good stuff in proper amounts.
- Take your time.
Busy mornings are usually the reason why most of us skip breakfast. If at all possible, take time to sit down, relax, and really enjoy your breakfast. By slowing down, and chewing carefully and mindfully, you may end up eating less food, feeling full faster, and improving your digestion.
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Start your day off right with a healthy and hearty breakfast! The best breakfast will be satisfying and nutrient-rich to fuel your morning and keep you satiated until lunchtime. Be sure your morning meal contains these breakfast essentials.
This is what keeps you full longer, helps your brain function better and helps to stabilize your blood sugar. Protein is the most important part of breakfast when it comes to fueling your body for the day.
- Eggs – 6 grams per egg
- Greek Yogurt – 15 grams per ½ cup plain yogurt
- Milk/Almond Milk – 8 grams per 8 ounces
- Peanut Butter – 8 grams per 2 tablespoons
- Oatmeal – 6 grams per ½ cup oats
Fiber keeps your digestive system working properly, keeps you full, and balances blood sugar. Luckily, whole grains are a great source of fiber. When you pair fiber with protein and healthy fats, your body works to break down whole grains slowly and efficiently.
- Whole Wheat Toast
- Whole Grain Muffins
- Pancakes/Waffles made with Oats or Whole Wheat Flour
Again, healthy fats help to keep you full, and help the condition of your skin, hair, brain function.
- Nuts/Nut Butter
- Coconut Oil
- Flax Seed
- Coconut Milk, Almond Milk, Regular
Including at least one serving of fruits and vegetables in your breakfast is an easy way to help you reach the recommended daily intake.
Ways To Add Fruits & Veggies To Breakfast:
- Smoothies – you can mix both fruits and vegetables for a refreshing drink
- Oatmeal – top with bananas or apples, or add carrots and raisins to create a Carrot Cake-like oatmeal
- Hash – try a sweet potato has for a hearty breakfast
- Frittata – use up leftover roasted vegetables for a veggie-filled dish
- Sandwiches – load up with different veggies and eggs
- Pancakes – top whole wheat pancakes with your favorite fruits
Prep The Night Before
By preparing your breakfast food the night before gives you one less thing you need to worry about in the morning. And if time is the main reason you skip breakfast in the morning, now you have no excuse.
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A delicious and filling breakfast can help set the tone for the day. Be sure you’re filling up on foods that will fuel you for the rest of the day. Here are some great nutritious and energizing breakfast foods.
There’s a reason avocado toast is a popular breakfast food. Loaded with heart healthy fats, B vitamins, and fiber, avocados take longer to digest, and thus, help sustain your energy throughout the day. Next time, top your avocado toast with an egg for more nutritional benefits.
Not only are they an easy option for those busy mornings, bananas offer a unique mix of antioxidants, carbohydrates, and potassium that give you an energy boost. Next time you want to reach for an energy drink, try a banana instead.
- Breakfast Smoothie
You can craft these to your liking and prepare them ahead of time, making them a healthy and smart option. Fruits and vegetables contains excellent nutrients that will provide you with energy through the day, and adding a source of protein will help to keep you full.
This classic and versatile breakfast food is nutrient-rich and a great source of protein. Aside from keeping you full and stabilizing your energy levels, eggs contain choline, which plays a role muscle control, and B vitamins, which convert food into energy.
- Fresh Fruit
Why not start your day with nature’s candy? Get your sweet tooth fix without the crash with fresh fruits. Fresh fruits contain powerful antioxidants along with fiber, which helps to keep your blood sugar levels steady.
- Greek Yogurt
Greek yogurt is a great source of lean protein (almost two times more than traditional yogurt), fat, and carbohydrates. The protein and fiber combination helps to delay digestion of the meal and avoid the spike and crash in blood sugar.
- Herbal Tea
If you can, try swapping your coffee for herbal tea. Since they have less caffeine and are water based, teas are more hydrating and contain phytochemicals and antioxidants that help protect you from free radicals.
- Lean Meat
Lean meats provide protein, and the amino acids in proteins help keep you alert throughout the day. Try lean meats like ham, turkey, or smoked salmon.
- Non-Dairy Milk
For those with dietary restrictions, non-dairy milk helps to provide vitamins and a lean source of protein sans cholesterol. Also, seek fortified versions as they will have more energy supporting nutrients than others.
- Peanut Butter
You may reserve peanut and other nut butters for your snacks later in the day, but adding it to breakfast can give you an extra boost. Remember, the protein and fat (and fiber when possible) combination is key to preventing highs, lows, and crashes, and will help to curb your appetite.
- Steel-Cut Oatmeal
Opt for steel-cut oatmeal versus the processed instant oatmeal. Your body has to work harder to break down the steel-cut oats, leaving you with more sustained energy. Also, the soluble fiber in oats helps to slow the digestion of simple carbohydrates, eliminating the spike and crash of blood sugar levels.
- Whole Grain Bread
Ditch the white bread – whole grain bread offers more fiber and good fats to keep you fuller longer. Whole grain bread is also fortified with B vitamins, which help with energy production in the body.
What’s your go-to breakfast when you need a little boost in the morning? Share with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest.
Join the Brick Your Neighborhood Deli for breakfast or lunch six days a week! Breakfast is served until 10:30am and we are open weekdays 7:00am-4:00pm and Saturdays 8:00am-4:30pm.