Is breakfast really the most important meal of the day? You’ve probably heard this adage popularized in the 1960s. Nutritionist Adele Davis He coined the phrase, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.”
A survey by the Harris Poll and General Mills Food Service found that 24% of Americans ate more food for breakfast Eggs have been marked as a fan-favorite breakfast item more than ever during the COVID-19 pandemic.
Here’s your guide to all things breakfast, including nutritious choices and whether breakfast is really the most important meal.
What is the healthiest breakfast?
The healthiest breakfast is a three-ingredient recipe: protein, healthy fats, and complex carbohydrates.
“Consuming these together will help you feel fuller and give you sustained energy throughout the day,” says registered dietitian nutritionist. Daniel Crumble Smith.
Check out our healthy and popular combinations to get all three nutritional sources.
- eggs, avocado, toast
- Greek yogurt, cereal, fruit
- Oatmeal, protein powder, nuts (cooking oatmeal with egg whites makes it fluffier and adds protein)
Eggs are a classic morning protein source, but you can also try scrambled tofu for vegans. One large egg contains about 6 grams of protein, 22 grams of protein to 1/2 cup of tofu. Crumble Smith recommends eating 20-30 grams of protein for breakfast.
Crumble Smith recommends avocados and nuts as healthy fats, but salmon is also a great breakfast addition for omega-3 fatty acids. Avocados, nuts, seeds and fatty fish contain anti-inflammatory benefits due to their fat content, and avocados are rich in potassium and fiber. Nuts are also a good source of dietary fiber and protein.
Complex carbohydrates are the third piece of the puzzle. According to the American Heart Association, simple carbohydrates are digested quickly and release energy over a short period of time, while complex carbohydrates release glucose slowly and steadily. Our bodies need carbohydrates to convert them into glucose or blood sugar to use as energy. Simple carbohydrates found in candies, sodas, syrups and added sugars have little nutritional value.However, there are also naturally occurring Simple sugars in beneficial foods Like the fruits and milk we need.
Instead, Crumble Smith recommends focusing on complex carbs found in starchy vegetables, whole grains, and fiber. When it comes to carbs, the AHA recommends limiting processed foods with refined simple syrups, eating more fruits and vegetables, and focusing on whole grain breads, cereals, and legumes.
“Sugar converts to sugar quickly, so our bodies don’t have to work as hard to digest it,” she says. “If you eat it, you will be hungry in about half an hour.”
What is the healthiest fruit?:This has cognitive and cardiovascular benefits
The healthiest fast food:Please look for this kind of menu when you go out
Is fruit for breakfast good for your health?
Crumble-Smith says adding fruit to your breakfast is certainly healthy, but choosing a bowlful of fruit or a banana alone isn’t a healthy habit.
“You want to avoid having carbs as your only breakfast option,” says Crumble-Smith. “For people with diabetes or who may have other blood sugar issues, it can cause blood sugar to spike and then drop.”
If you want to add more fruit, try incorporating it into smoothies with protein powders and nut butters, or with other proteins and healthy fats.
In fact, getting a variety of nutrients in one meal, or even at breakfast throughout the week, is the healthiest option.
Why is breakfast the most important meal of the day?
Is the first meal you eat in the morning actually the most important? Yes, Crumble Smith says breakfast sets the tone for the rest of the day.
“Eating a breakfast with a combination of complex carbohydrates that provide protein, healthy fats and fiber can really support cognitive function and energy,” says Crumble-Smith.
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Is it okay if I skip breakfast?
In the 2021 survey, approximately 15% of adults skip breakfast Regularly.
Eating at regular intervals is especially important when it comes to weight loss goals. You can fall into the trap of cutting or restricting calories. As a result, the body perceives that it is not getting enough nutrients and goes into storage mode instead of utilizing energy.
Are you struggling to eat breakfast because you are not hungry in the morning? It’s probably because our bodies adapt to habits.
“If you think the only thing you can do right now is to buy a ready-made protein drink at the gas station on your way to work, start there, then start looking. Maybe this gas station has apples too (you Ha) and some nuts,” says Crumble Smith. “Think of them in terms of how it benefits your energy and overall health, rather than just one more thing to do.”
If you’re feeling a little more ambitious, Crumble Smith recommends prepping your meal with a breakfast sandwich or overnight oats in bulk or the night before.
