Must Eat Healthy Breakfast Foods
Breakfast is my favourite meal of the day. I am happy to eat the same thing every day because I love it. Maybe you need a bit of variety though. Here are three that will mix and match for some delicious combos.
Getting some protein at each meal can help with blood sugar management, metabolism and weight loss. This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it. So I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new “go-to” breakfasts.
Tip: Fats will also make you feel fuller for longer. Don’t be afraid of them, however, try to make them healthy fats like coconut oil, olive or avocado oil, coconut cream, coconut butter, nuts or avocado.
Breakfast Food #1: Eggs
Eggs are the “quintessential” breakfast food. And for good reason!
Not processed egg whites in a carton. I mean actual whole “eggs”.
Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats.
Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.
How easy is it to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time? And they come in their own packaging!
Before you get up on your high horse about the cholesterol in eggs it is not associated with an increased risk of arterial or heart diseases.
One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized. It’s the oxidized cholesterol that’s not heart-healthy.
Breakfast Food #2: Nuts and/or Seeds
Nuts and seeds contain protein, healthy fats, vitamins, minerals, fibre and omega 3’s. Nuts and/or seeds would make a great contribution to breakfast.
Don’t be fooled by “candied” nuts, roasted nuts with various coatings, sweetened nut/seed butter, or chia “cereals” with added sugars. I’m talking about the real, whole, unsweetened food here.
Nuts and seeds are also the ultimate fast food if you’re running late in the mornings. Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can nosh on them while you’re commuting. I have two or three Brazil nuts as I head out on my walk each morning, they truly boost your energy.
For a real treat add a spoonful of nut butter to your smoothie in the morning. Just a note. I am not including peanut butter here. They are not true nuts and don’t offer the same nutrition.
Hint: If you like a creamy latte in the mornings try making one with nut or seed butter. Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter in your blender & blend until frothy. See this recipe for my chai latte which is true yum!
Breakfast Food #3: Veggies
So, there should be protein in every meal but there should also be veggies.
Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fibre, and water. Adding them into every meal of the day ensures you get enough.
And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to but you totally can! I am sure you wouldn’t be breaking any “official” breakfast rules
Adding some protein to leftover veggies is a great combination for any meal. Including breakfast.
Tip: Always cook more veg than you need the night before and throw them into a pan with an egg and maybe a little grated cheese. This seriously takes 5 minutes and with a drizzle of olive oil and a half an avocado, you will be satisfied for ages. I’m getting hungry just writing this, back soon…
See my post “Three Quick Healthy Breakfast Recipes To Boost Metabolism” for three delicious breakfast recipes.
What did you have for breakfast this morning?