Eating a Healthy Breakfast

Breakfast is the most important meal of the day; however, many people start their day with nothing at all. A 2016 study published in Advances in Nutrition found that consuming breakfast helps boost memory during the morning hours.

“The best breakfast is a balanced meal of protein, high-fiber carbs, and healthy fats,” says Jenna Rosenfeld, a registered dietitian at NewYork-Presbyterian Hospital/Weill Cornell Medicine. “Mixing these three macronutrients will keep you energized and satisfied all morning.”

Breakfast Ideas

WHAT YOU SHOULD KNOW:

Foods to avoid in the morning:

  • Processed meats (bacon, sausage patties and links) high in sodium and additives
  • Refined carbohydrates (white bread, bagels, croissants, sweetened cereals, muffins, and pastries) high in carbohydrates and sugar but without protein, fiber,
    or healthy fats
  • Juices that have lots of sugar without the satiety-promoting fiber from fresh, whole fruit

Eggs are a fantastic protein choice. One large egg has 70 calories, 6 grams (g) of protein, 0.6 g of carbohydrate, 5 g of fat and is a great source of B vitamins, choline and selenium. Scramble two eggs with vegetables (onions, peppers, spinach, or other leafy greens) and top with avocado for a nutritionally balanced meal. Limit egg yolks to one per day due to their dietary cholesterol.

Other great sources of protein are non-fat plain Greek yogurt and low-sodium cottage cheese. Non-fat plain Greek yogurt has about 120 calories per cup, 22 g of protein, 9 g of carbs, and
6 g of sugar. Low-fat cottage cheese has 163 calories, 28 g of protein, 6 g of carbs, calcium, and B vitamins.

“Top your breakfast yogurt or cottage cheese with fresh sliced fruit, chopped nuts, and seeds for a portable, healthy breakfast choice,” says Rosenfeld. “And for a savory spin on breakfast, mix with chopped tomatoes, cucumbers, fresh chopped dill, and a drizzle of olive oil.”

Make Great Choices

Choose carbs high in fiber, such as whole-wheat bread or crackers, and oatmeal. Adults should consume 22 to 34 g of fiber per day, according to the 2015-2020 Dietary Guidelines for Americans. A slice of whole-wheat toast (70 calories, 3-5 g of protein, 15 g of carbs and 2-4 g of fiber) combines well with eggs, mashed avocado, peanut or almond butter, a scoop of tuna salad, or slices of turkey breast.

Oatmeal is high in soluble fiber, which helps to lower LDL (“bad”) cholesterol. One-half cup of cooked steel-cut oatmeal contains 150 calories, 27 g of carbs, 4 g of fiber, and 4 g of protein. Combine it with toppings such as ground flaxseed, chia seeds, and berries to add healthy fat, protein, and fiber.

“Or, think outside of the sweet breakfast oatmeals and try a hearty oatmeal bowl topped with sauteed onions, peppers, mushrooms, and hot pepper flakes for a spicy start to your day,” suggests Rosenfeld. “Don’t be afraid to mix and match these high-quality foods.”

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