Most experts agree that breakfast is the most important meal of the day. As the name suggests, you are breaking your fast, or period when you have not been eating. Some people eat at around 6 or 7 pm in the evening and get up about 12 hours later. Skipping breakfast would mean running on an empty fuel tank.
Eating a sugary sweet donut can be worse than eating nothing because it will cause a spike in blood sugar. The spike will last about 30 minutes, temporarily boosting one’s energy. Unfortunately, this spike can often leave you hungrier than before and prone to uncontrollable cravings, which can cause you to start packing on the pounds.
There are several things to consider when planning a healthy breakfast. It should have protein in it and fiber. Both of these will help fill you up. You should also eat “slow carbs” that will not release their energy in one big spike but gradually over time.
Protein
Eggs are an excellent breakfast food as long as no one is allergic. There are about 7 grams of protein for 70 calories in a boiled or poached egg.
A lot of people enjoy breakfast proteins such as bacon and sausage. Just be careful that they don’t have too much hidden sugar (such as maple bacon) or too much salt (sodium).
Fiber
When choosing bread and cereals, opt for whole grains. Avoid white bread and sugary cereals with lots of food coloring. Homemade oatmeal is a great way to start the day; it is rich in fiber and can be dressed up with cinnamon and fruit.
Fresh fruit can be eaten on its own or added to oatmeal, made into yogurt parfaits, or added to cereal, pancakes, and waffles. Berries are a good choice because they are high in disease-fighting antioxidants. You can use apples for the same reason.
Some people like to start the day with citruses, such as orange juice and grapefruit. Try to use the whole orange to get all of the fiber. Grill the grapefruit with a bit of brown sugar for a tasty start to the morning.
Slow Carbs
Slow carbs take longer to digest and are high in fiber. They release their energy slowly and should tide you over until lunchtime. They also make you less prone to cravings because you feel fuller for longer.
Bread choices include whole wheat and any 12- or 15-mixed grain breads, which usually have a dense texture and a nutty taste. You may also cut the crust off of the bread as well. Use the bread for French toast or a breakfast bread pudding.
Multigrain wraps are ideal for breakfast burritos. You can make them the night before while cleaning up after dinner. Wrap in waxed paper and refrigerate overnight. Heat and eat the following day. For breakfast on the go, wrap in foil before heading out the door.
Pancakes and waffles can be made with whole wheat flour, but they will be denser and absorb more liquid, so adjust your recipes accordingly.
French toast and pancakes can be ideal bread substitutes for a breakfast sandwich, such as bacon, ham, cheese, sausage, and so on. You can also fill it with berries, cream, and Nutella for a tasty treat on the go. Cook your French toast and pancakes in batches and freeze in a zippered storage bag. Take out, heat, and eat as needed.
Potatoes in hash brown or french fries can also be a good choice, provided you don’t use a lot of oil when frying them.
Use these suggestions and you’ll have a nutritious breakfast meal that will keep you full until lunchtime. Also, if you would like more healthy meal ideas click here to get a FREE Keto Cookbook!
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