“All our meals are important. I don’t think breakfast is the most important meal,” said Dr. Starr. However, it “starts the process for our bodies to function properly”.
Aim for a combination of protein, fat and carbs
To maintain healthy blood sugar, energy and satiety until your next meal, the right balance It’s important to get protein, fiber, and unsaturated fats at breakfast, says Lauren Harris-Pinkus, a registered dietitian in New Jersey.
According to Harris Pincus, this roughly translates to at least 20 grams of protein, 8-10 grams of fiber, 10-15 grams of unsaturated fat, and about 300-350 calories total.
But it’s important to not get hung up on the numbers, said Alice H. Lichtenstein, professor of nutrition science and policy at Tufts University’s Friedman School of Nutrition Science and Policy.
necessary nutrients It depends on your weight, activity level, age and health, Dr. Lichtenstein said.
More importantly, she said, focus on what you enjoy and make you feel energized and full. I got
“What’s your ideal breakfast?” said Dr. Lichtenstein. “It’s what makes your body work best.”
Pay special attention to protein
According to Harris Pincus, one of the top priorities when planning your morning meal is protein. Many Americans consume more than enough protein throughout the day, she said. Breakfast is often not enough — Instead, choose foods high in refined sugars and other carbohydrates, such as bagels, pastries, and energy bars.
When you prioritize protein, you often choose foods high in saturated fat, such as bacon and sausage, which can increase your risk of cardiovascular disease, says Dr. Starr.
Your body needs protein to maintain muscle mass, metabolism, and strength, but it can only use about 25 to 35 grams of protein per meal for these purposes, says Harris-Pincus. When you consume protein, your body either uses it for energy, stores it as fat, or excretes it.
So, “If you skip breakfast or don’t eat protein at breakfast, you’re missing out on that opportunity because you can’t double your protein later,” Harris-Pincus said.
Don’t forget the “missing” nutrients
calcium, Vitamin Dpotassium and dietary fiber So-called “missing” nutrientsHarris Pinkus said, because people in the United States often don’t get enough of them.
Over time, such nutrient deficiencies can lead to a variety of problems, including: weak bones, bad bowel and high blood pressure.
However, many healthy breakfast foods in the United States are packed with these nutrients.
Most fortified milks contain calcium, vitamin D, and potassium. Most fortified cereals contain vitamin D (choose one that is high in fiber and low in sugar). Bananas, citrus fruits, and many dried fruits contain potassium. And oats are rich in dietary fiber.
“So if you think about a bowl of whole grain cereal, milk and fruit, you’re going to get a lot less nutrients you’re missing,” says Harris-Pinkus.
make breakfast the way you like it
You don’t have to stick to your standard breakfast fare to get a variety of nutrients in the morning, says Josephine Connolly Scoonen, nutrition director at Stony Brook Medicine.
“Plant-based foods are full of phytonutrients, which are antioxidants that protect cells from damage,” she said.
These foods also contain fiber, which helps keep you feeling full and supports gut health.
Coffee and tea also provide antioxidants and can be part of a nutritious breakfast, says Dr. Connolly Schoonen, but don’t overdo it with sugar or cream.
Amanda Sauceda, a registered dietitian in Long Beach, California, suggests expanding your breakfast to include everything you might eat at other times.
“I don’t like breakfast food, but I hate what happens to my body if I don’t eat it,” she said.
Her go-to morning meal is often a version of the previous night’s dinner, such as Chinese food or grilled chicken and vegetables.
“I’ve been known to eat whatever I had the night before and wrap it in a tortilla to make a burrito,” she said. but I’m still getting my food groups.”
Dr. Connolly-Schoonen said it’s important to take your time and enjoy your meal. Eat when you’re hungry and stop when you’re full, she said.
Also, breakfast doesn’t have to be first thing in the morning. “If you wake up at 7:30 in the morning and go to exercise class, you might get a little something to eat if you’re hungry. You’ll go to class, come back and finish breakfast,” Dr. Connolly Schoonen said. “Whatever works for you.”
Get creative with recipes
Many of the nutritionist-recommended breakfast ideas are easy to prepare, nutritious, and delicious. Here are some options to get you started.
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overnight oats Made with milk, chia seeds, diced fruit, and dried fruit
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whole wheat breakfast burrito A mix of eggs and egg whites, cheese, beans and salsa
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steel cut oats or high fiber cereal Served with milk, whey protein powder, almonds or walnuts, and sliced melon
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tofu scramble Skim mozzarella, vegetables, avocado, whole wheat toast
