What do you eat first thing in the morning? If it’s not a healthy breakfast, you might be sabotaging your health and productivity before you even get started on your day.
So if you want to kick start your body and brain with nutrition that sets you up for the day, try these eight quick, delicious, and healthy breakfast recipes.
From tasty smoothies to scrambled eggs with veggies to whole grain pancakes, you’ll never have to choose between what’s fact and what’s healthy again!
1) Start your day with a handful of nuts
A handful of nuts can be a quick breakfast on the go—and it may just make you healthier.
Research suggests that people who eat nuts each day are more likely to maintain a healthy weight compared to those who don’t.
Nuts also boast heart-healthy unsaturated fats, protein, and fiber that keep you full for hours.
Plus, research shows people who snack on nuts five or more times per week reduce their risk of developing heart disease by 40 percent.
Nuts are also a great source of vitamin E, magnesium, and zinc.
2) Have eggs for breakfast
Eggs are a quick way to jump-start your body when you’re trying to lose weight.
They’re also easy to make and can be eaten on their own or with other foods.
Eating eggs for breakfast will help curb cravings later in the day. Studies show that eating eggs for breakfast helps keep you fuller for longer periods of time than eating carbs (breads, pastas) do, meaning you’ll eat less at lunch.
Since eggs are loaded with protein, it takes longer for your body to digest them than it does simple carbs—so you get full faster.
3) Mix up your morning protein shake
One of our most popular healthy breakfast recipes at Fitter Fare is a great smoothie packed with protein.
We’re talking up to 30 grams of muscle-building nutrients. Oats, skim milk, strawberries, a banana, peanut butter and whey powder come together in a delicious combination that provides you with an energy boost that lasts all morning.
And if you have time in your morning routine to throw some veggies into your blender alongside these protein-packed ingredients?
Even better! Adding some veggies to your smoothie will give you fiber—which helps stave off hunger—and boosts antioxidants in your meal so that you get more nutrients from every sip of your shake.
Plus, it can help fill you up just as much as protein or even fats would in a shake without veggies.
4) Eat fiber-rich foods in the morning
Most people know that fiber is key to a healthy diet. But when it comes to breakfast time, most of us have no clue where to start.
To get your day off on a healthy foot, try eating fiber-rich foods in the morning. They’ll help keep you feeling full for longer periods of time and provide important nutrients for your body as well.
Some great breakfast ideas include whole-grain cereals with milk or yogurt; high-fiber bran muffins; fresh fruit with Greek yogurt; veggie omelets (be sure to add plenty of veggies!).
Consider keeping some high-fiber granola bars on hand too—they’re easy to eat on a busy morning without burning a lot of calories!
5) Eat healthy fats in the morning
While you may think eating a healthy breakfast means you should start your day with something light—like fruit or eggs—at least half of your plate should be filled with foods that are rich in monounsaturated fats (MUFAs), according to Emily Kyle, RDN.
This type of fat is associated with improved heart health and reduced bad cholesterol levels, says Kyle. To incorporate more MUFAs into your morning meal, add half an avocado to eggs, stir nuts or seeds into Greek yogurt and top pancakes with extra virgin olive oil.
Or try these other healthy breakfast ideas: Add almond butter to a smoothie; swap peanut butter for jelly on toast; spread 2 tablespoons of hummus on whole-grain bread; or put beans on everything!
6) Try overnight oats
People often skip breakfast because they’re not sure what to make or they don’t have time to make it. If you feel like you’re always rushing in the morning, why not try making some overnight oats?
It’s as easy as throwing together a quick breakfast for tomorrow.
For instance, mix up half a cup of uncooked old-fashioned oats with 1⁄4 cup chia seeds;
- 1 tablespoon flaxseed meal;
- 1⁄2 teaspoon cinnamon;
- 1⁄4 teaspoon sea salt;
- 2 cups almond milk (or other non-dairy milk);
- 1⁄4 cup frozen blueberries or cherries.
Store in an airtight container overnight in your refrigerator—or eat right away if you can’t wait!
7) Eat low glycemic foods for fast energy without crashing.
Eating low glycemic foods for breakfast can be a great way to help you feel energized throughout your morning.
When you consume high glycemic foods, your blood sugar can spike—and then drop quickly.
That’s why eating a carb-rich breakfast of pancakes or waffles is often followed by an energy crash shortly after.
It doesn’t make sense to eat one food (like a protein bar) that gives you immediate fuel while other foods like eggs offer slower-burning but more stable energy over time.
The best way to avoid an energy crash is to eat food that provides slow-burning fuel and fewer insulin spikes.
The bottom line is that some people feel better eating lower glycemic foods (like lean protein) as their first meal of the day while others prefer breakfast with more carbs.
8) Enjoy coffee in moderation if you like it
Several studies have shown that coffee can be beneficial for your health. But too much of a good thing can actually make you feel lousy.
Caffeine can result in insomnia, headache, abdominal pain, nervousness, and anxiety. Plus it’s dehydrating.
So if you drink it with no other fluid intake throughout the day, you’re actually more likely to become constipated than if you drank no coffee at all.
However, if you are a moderate coffee drinker (about two cups or fewer per day), research shows that drinking coffee in moderation can be beneficial for long-term health;
Mainly because it reduces risk factors associated with heart diseases such as high blood pressure and cholesterol levels. So if you enjoy coffee in moderation, there’s no need to give it up. Just be sure to drink plenty of water throughout your day!
The best way to determine whether or not you should cut back on your caffeine intake is by listening to your body. If you’re a heavy coffee drinker and feel like you need more energy throughout your day, try drinking decaf instead of regular coffee. You’ll still get some of that extra boost without all of those harmful side effects!
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