Pictured: Coco almond butter and hand smashed raspberry spread on whole grain flax waffles; berries; and breakfast egg sandwiches with cheddar cheese and avocado on toasted whole wheat English muffins.
Studies show that eating a healthy breakfast can help maintain a healthy body weight. Protein, whole grains, and fruits or vegetables are healthy breakfast options. Doughnuts, bagels, and sugary cereals are not. When you eat sugary processed foods, your blood sugar levels spike quickly, giving you a boost of energy, but leaving you feeling tired shortly thereafter. Proteins, on the hand, help your body burn energy slower, giving you the fuel you need to tackle the day. Breakfast is especially important for children as their young brains need the fuel to concentrate in class.
Here are some great options for healthy breakfast for our busy lifestyles:
✿ Eggs have gotten a bad reputation over the last several decades. More and more research is now showing that eggs are actually a healthy food. This is great news for breakfast lovers! Eggs contain good fats called monounsaturated and polyunsaturated fats. Unlike saturated and trans fats, these good fats help stabilize blood cholesterol level and lower risk of heart disease. They also regulate insulin, keeping blood sugar within a healthy range (Mayo Clinic). Additionally, eggs are high in protein, which is essential for healthy muscle mass and tissue repair. Eggs are also a good source of vitamins A and D. In fact, the advisory committee that makes recommendations to U.S. health and agriculture officials who will be issuing the 2015 Dietary Guidelines later this year, have placed eggs back on the list of recommended sources of protein. So, forget the old fear of eggs as a cholesterol increasing food and eat away!
Eggs: boil a dozen eggs and keep them in the refrigerator. Grab one each morning and go!
Oatmeal with raisins, cranberries or nuts
✿ Oatmeal is an excellent breakfast food with many health benefits. It is high in soluble fiber, which helps to stabilize blood sugar to reduce the risk of diabetes. Soluble fiber also helps to reduce bad cholesterol (Mayo Clinic).Try making it yourself with rolled oats or steel cut oatmeal instead of using the instant kind. Drizzle a bit of honey or coconut nectar on top. When in a hurry though, the instant is fine too, as long it does not have added sugar.
Whole wheat or whole grain toast, low-fat cheese, and a slice of tomato
Smoked salmon on whole grain toast or bagel with light cream cheese
Yogurt and a banana
Nut butters: spread peanut, walnut or almond butter on whole wheat toast, an English muffin or a waffle
✿ Nut butters are an excellent source of protein; vitamin B and E; essential omega-3 fatty acids; and heart healthy monounsaturated fats. Be careful though, commercially produced peanut butter has a lot of added sugar and other preservatives. Read the ingredients list and chose a brand with the least ingredients. Better yet, make your own. Click here for recipes to make your own nut butters.
Breakfast egg sandwich: egg, a slice of avocado, cheese, and a tomato slice on toasted whole wheat English muffin
Smoothie: plain yogurt; fruits like banana, mango, and berries (frozen works well and is more affordable); and a splash of milk
Enjoy your breakfast!
