A healthy breakfast will improve health, weight, and performance. But, what should you have to make sure you’re not left dragging an hour or two later?
Start with Protein
First, start planning for your healthy breakfast with a good dose of protein. Protein is not just for building muscle mass. About 1-2% of your body breaks down every day and needs to be replaced – our bones, skin cells, red blood cells that carry oxygen throughout out body, hormones like insulin, and the enzymes that break down food in our GI tract. Protein is also critical for satiety – to help us feel full – and to prevent us from getting hungry an hour or two after eating.
For that we need about 20-35g of protein at each of your three meals. Here are some ideas:
- A piece of animal protein such as chicken, fish, or lean beef…the size of deck of cards
- 2 eggs and an ounce of cheese
- 2 eggs with a half cup of beans
- Peanut butter along with a glass of milk
- A higher protein cereal (like Kashi) with a large glass of milk
- A cup of Greek yogurt
- ¾ cup cottage cheese
- 1 scoop of protein powder
Add Some Carbs
THEN add a couple of healthy carbs to provide the fuel for your brain and red blood cells (they need glucose) such as:
- Piece of fresh fruit
- Glass of dairy or soy milk
- Slice of whole grain bread
- ½ cup of oatmeal, potatoes, beans, rice, or noodles
Two servings of carbs are good for most people. Though if you’re more active you’ll need a few more servings. Remember the goal is to eat enough to feel satisfied after breakfast – not full.
There you go, it’s actually quite easy to make a well-balanced, healthy breakfast…one that will keep you healthy – and energized all day long.