Posted on December 20, 2021 by Whole U. This entry was posted in Eating Well, Staying Healthy and tagged breakfast, dietitian, eating well, healthy eating, Staying Healthy. Bookmark the permalink.
Trying to make healthier food choices can sometimes feel overwhelming and frustrating. But it doesn’t have to be. Eating well is possible. The more effortless we make it, the better chances are that we actually stick to it.
We asked Charlotte Furman, a registered dietitian and Technology and Wellness Manager in the Department of Food and Nutrition at UW Medical Center, to help us understand what a healthy breakfast should look like. Furman loves breakfast—it’s her favorite meal of the day. The goal is not to feel like you are depriving yourself of anything, but instead rewarding yourself—with new patterns, new flavors, and hopefully renewed energy and improved mood and health.
Why is breakfast important?
Breakfast is important for several reasons. Eating a meal in the morning provides necessary fuel for your body and brain. It can also help regulate hunger, reducing the urge to snack throughout the day. For children, eating breakfast has been positively associated with academic performance, as well as a decreased risk of obesity.
What foods make a nutritious breakfast?
For the most nutritious breakfast, try to choose whole, unprocessed foods from each of the five food groups: fruits, vegetables, grains, protein foods, and dairy. Try to include proteins from foods like yogurts (look for varieties with less sugar added), eggs, nuts and seeds or legumes. Also try to include complex carbohydrates such as whole fruits and vegetables, and whole grains (i.e. oatmeal) that provide fiber and will help you feel full longer.
What should my breakfast never lack?
As with any meal, it’s important to focus on your overall diet and not on any one meal in particular. Making sure your breakfast usually contains a vegetable and/or a fruit serving is a great way to make sure that you are getting in enough fruits and vegetables throughout the day.
What foods should I limit?
The main foods that I would recommend limiting in the morning areprocessed cereals or pastries which contain a lot of added sugars and little nutritional value, as well as breakfast meats such as sausage and bacon which have been shown to increase risk of some cancers when eaten regularly, and which are also high in saturated fats, which increases risk of heart disease.
So, what are some examples of a balanced, healthy breakfast?
Here are some ideas:
- Oatmeal with fruit and flax or chia seeds
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- Whole wheat toast with peanut butter and banana
![What Does a Healthy Breakfast Look Like? (2) What Does a Healthy Breakfast Look Like? (2)](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==)
- Whole wheat toast with pesto, avocado and egg
![What Does a Healthy Breakfast Look Like? (3) What Does a Healthy Breakfast Look Like? (3)](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==)
![What Does a Healthy Breakfast Look Like? (4) What Does a Healthy Breakfast Look Like? (4)](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==)
What would you recommend for someone like me who is never hungry early in the morning, and only feels like eating a very light meal?
The great thing about breakfast is that its timing can be flexible. Even if you don’t eat immediately after waking up, try to make sure to space your meals out so that you don’t get too hungry at a particular time, which can lead to eating too fast or too much.
Breakfast doesn’t have to be large or complex. Start with something simple like a banana & peanut butter or a cup of yogurt with fresh fruit, or make a smoothie using lots of fresh fruits & vegetables. You can even add in some ground seeds (flax or chia) for added fiber and omega-3 fatty acids.
Do you have any tips on how to plan in advance?
Many breakfast foods can be prepped in advance, or require very little preparation. One of my favorite breakfasts when I have little time is overnight oatmeal. Oatmeal can be combined with fruit & milk (any kind) and put in the refrigerator the night before and is ready to eat in the morning – no cooking required!
Usually I use blueberries and a banana, but any combination of fruit works fine. Another great option when you are in a time crunch is a piece of fruit like apple or banana with some nut butter or Greek yogurt with granola; these can be made ready in minutes. You can also make breakfast scramble wraps or mini-frittatas that can be frozen individually and microwaved in the morning for a quick breakfast.
FAQs
Here are some examples of healthy breakfast ingredients that fit the bill: Protein: Eggs, yogurt, and turkey or soy bacon. Whole grains: Breads or waffles made from whole grains, oats, or buckwheat. Fruits: Berries, peaches, or bananas.
What does a healthy breakfast look like? ›
Choose whole grain bread, oatmeal, or cereal low in sugar and high in fiber which will help with digestion. Include a lean protein such as peanut butter, nuts (walnuts, almonds), Greek yogurt, cottage cheese, or eggs. This will keep you fuller longer in the morning and stabilize blood sugar levels during digestion.
What does a healthy breakfast plate look like? ›
A balanced breakfast typically includes protein, fiber, and a range of nutrients. If you're looking for a healthy morning meal, try easy options like eggs, whole wheat toast with toppings, nuts, and green tea. Breakfast is a great way to start your day.
What do you think is a healthy breakfast? ›
fresh fruits and raw nuts. wholemeal, wholegrain or sourdough toast, or English muffins or crumpets with baked beans, poached or boiled eggs, tomatoes, mushrooms, spinach, salmon, cheese, avocado or a couple of teaspoons of spreads such as hummus or 100% nut pastes (such as peanut or almond butter)
What does a typical breakfast look like? ›
In the United States, breakfast often consists of either a cereal or an egg-based dish. However, pancakes, waffles, toast, and variants of the full breakfast and continental breakfast are also prevalent.
What is a healthy breakfast you can eat everyday? ›
The healthiest breakfast foods include a protein, healthy fat and source of carbohydrates, according to Smolen. For a healthy breakfast, consider eating foods like oatmeal with nut butter, avocado toast with an egg, chia seed pudding or a greek yogurt parfait with nuts and berries.
What is a standard healthy breakfast? ›
Plant-based foods such as fruits, vegetables, whole grains, beans, nuts and seeds. Olive oil and seasoning with herbs and spices instead of saturated fat and sodium. Protein from fish, eggs, beans, legumes and poultry instead of red meat.
What is an example of a healthy balanced breakfast? ›
Breakfast doesn't have to be large or complex. Start with something simple like a banana & peanut butter or a cup of yogurt with fresh fruit, or make a smoothie using lots of fresh fruits & vegetables. You can even add in some ground seeds (flax or chia) for added fiber and omega-3 fatty acids.
What does a complete breakfast look like? ›
According to the National Nutrition and Health Programme (NNHP), the ideal breakfast consists of: A cereal product: bread, rusks, breakfast cereals, oat flakes. A portion of fruit: fresh fruit to crunch, compote, or 100% fruit juice. A dairy product: milk, yoghurts, cheese.
What is the healthiest breakfast dish? ›
Here are 10 of the best healthy breakfasts to eat, according to dietitians.
- Baked Sweet Potato with Peanut Butter and Sliced Apples or Raisins. ...
- Overnight Oats with Chia Seeds and Berries. ...
- Lentil Breakfast Bowl. ...
- Quinoa Breakfast Bowl. ...
- Savory Oatmeal Bowl. ...
- Kefir Smoothie. ...
- Avocado Toast. ...
- Tofu Scramble.
You should include three or four foods from different food groups. Make half your meal vegetables or salad. Include a mix of types and colours over the week as different coloured vegetables have different nutrients. Extra vegetables can easily be added to sauces, stews and casseroles.
What is the best food to break a fast with? ›
Going with the (whole) grain
Dr. Ludwig and other nutritionists say a good breakfast should include some carbohydrates with fiber (whole grains, fruits, or vegetables), some lean protein sources such as eggs or yogurt (Greek yogurt has more protein than regular), and some healthful fats such as those in nuts or salmon.
How should a healthy breakfast look? ›
Simple balanced breakfast ideas
- Porridge made with berries, nuts and seeds.
- Boiled/poached/scrambled egg on wholemeal toast with mushrooms/tomato.
- Natural yoghurt with porridge oats and chopped fruit.
- Wholemeal Pancakes topped with fruit and yoghurt.
What is a proper breakfast? ›
The best breakfasts have carbohydrates, protein, healthy fats, and fiber. In this combo, the oatmeal gives you complex carbs and fiber, keeps your blood sugar under control, and helps maintain an ideal balance of bacteria in your gut. The nut butter adds protein and healthy fats.
What is a full breakfast menu? ›
The typical ingredients are bacon, sausages, eggs, black pudding, baked beans, tomatoes, mushrooms and fried bread with toast and a beverage such as coffee or tea served on the side. Hash browns are a common contemporary but non-traditional inclusion.
Are scrambled eggs healthy? ›
In and of themselves, scrambled eggs are a healthy dish. Eggs are high in protein as well as B vitamins and vitamin D; eggs also contain heart-healthy unsaturated fats. However, when butter, cream, cream cheese, or shredded cheese are added, the calories, cholesterol, and fat content increase.
What's a healthy breakfast for diet? ›
The best things to eat for breakfast include oatmeal, eggs, lean bacon or turkey, whole-grain toast, peanut butter, smoothies, and yogurt with muesli. If you decide to try high protein breakfasts, play around with food combinations on your calorie tracker.
Are eggs or oatmeal better for breakfast? ›
For four weeks, participants had either two eggs or a packet of oatmeal as part of their breakfast. The breakfasts didn't lead to different cholesterol levels, but breakfasts with two eggs were reported to be more satisfying than breakfasts with oatmeal.