How can you begin to build a better you? Enjoying a nutritious breakfast
is the first step in your day to improved health, increased energy, and
enhanced mental focus. In fact, studies suggest that morning breakfast
eaters tend to be leaner than those who choose to avoid early morning
eating. One recent study has found that skipping breakfast is associated
with a fourfold increase in the risk of obesity.
Begin with Protein
Research published in the
Journal of Obesity has shown that eating increased amounts of protein in the morning may
help you eat up to 400 fewer calories throughout the day and decrease
your body fat percentage over time.
With that in mind, you can’t lose with eggs. Why? Eggs are one of
the most convenient and nutritious sources of protein around: three large
eggs pack in approximately 21 grams of protein, almost half of the Food
and Drug Administration's recommended daily value. The many nutrients
in eggs and especially egg yolks could also help protect against type
2 diabetes by improving glucose metabolism and reducing inflammation.
Most people will be perfectly okay eating one egg a day without affecting
their cholesterol or their risk of heart disease. Just exercise some moderation
and don't splurge on a three-egg omelette more than once a week.
Other sources of tasty breakfast protein for you to choose from include
salmon, skim milk, non-fat or low-fat cottage cheese, non-fat or low-fat
Greek yogurt, almonds and oatmeal. Be adventurous. Just make sure that
you begin your day with a hearty portion of protein.
Be Sure to Include Healthy Fats
You should always avoid unhealthy fat intake. Unhealthy fats such as saturated
and trans fats can increase cholesterol and also raise your risk of cardiovascular
disease and other ailments. Choosing the appropriate healthy dietary fats
early in the day will better serve both your heart health and overall health.
Healthy fats are monounsaturated fats, which are those types of fats contained
in foods like avocado, nuts and olive oil, as well as polyunsaturated
fats like those found in oily fish like salmon and many seeds.
Ensuring that you eat these healthy fats in the morning will help to stabilize
your blood sugar levels. Fats are the highest calorie-dense macronutrient,
containing nine calories per gram as opposed to only four calories per
gram for protein and carbohydrates. After sleeping and not eating during
the evening, a higher calorie breakfast with healthy fats will “power
up” your body, mind and attitude.
Ditch the Bread and Eat Citrus Fruit Instead
While toasted bread, packaged baked goods and boxed cereals may be quick
and relatively convenient, they are often high in sugars, processed chemicals,
and empty calories. Instead, you can replace bread and cereals with either
fruits or vegetables for a nutrition boost and help with weight loss.
Citrus fruits are breakfast favorites, and there are many types of single-serving
citrus varieties to choose from. Whether it is the ubiquitous grapefruit,
the go-to orange, or the easy-to-peel tangelo, these citrus edibles are
all a healthy kickstart to your day. Citrus fruits are rich in vitamin
C, assist in lowering cholesterol, prevent many types of cancer, and can
aid in both cancer prevention and skin health. Besides, citrus fruits
are always quick and easy to eat in a hurried morning.
Try to eat whole fruits instead of merely drinking fruit juice. Whole fruit
gives you more fiber along with more vitamins and a better sense of satiety
after eating than drinking fruit juices. When you feel fuller, you are
less likely to overeat, and avoiding overeating helps you maintain a healthy weight.
How do you build a better breakfast? Share a comment below.