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Jun 24, 2022
Healthy Eating
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Do you fuel up your mornings with donuts, sugar-laden breakfast cereal, bacon, or (gasp) even skip breakfast altogether? Starting your day off with an easy healthy breakfast will help energize your morning. Remember, after your body fasts at night while you sleep, your blood sugar levels also drop and will be lower when you wake up. By eating a healthy breakfast with protein and healthy fat, it will help increase (and maintain) your blood sugar levels, which can help you stay energized throughout the day and balance your mood. [1]
But exactly what is a healthy breakfast? What foods and food groups and key nutrients should be incorporated into a healthy breakfast? And, if your mornings are busy, what are some easy, healthy breakfast recipes for your on-the-go lifestyle?
Learn more about ideas for a healthy breakfast that you can start incorporating into your morning routine.
Let’s start with what not to eat: foods that contain added sugar and refined grains (think bagels, pancakes, pastries, and sugary cereals) along with high-fat, processed meats (like bacon and sausage).
Why? Because these foods can cause a rapid blood sugar spike (making you hungry mid-morning) and others may contain too much sodium (potentially affecting blood pressure), and preservatives. [2] In addition to increasing blood sugar levels, processed carbohydrates, and sugars can cause insulin levels to rise. Insulin then moves sugar into your fat cells for use as stored energy (a.k.a. body fat). [3]
So, what foods should you eat to have a healthy breakfast? Research shows that a healthy breakfast should focus on eating nutrient dense foods with high fiber such as fruit and vegetables, quality protein, and healthy fats — all of which contribute to better overall health. [2] For a healthy breakfast, focus on these primary food groups: [4]
For easy healthy breakfast proteins, focus less on meat and more on yogurt, eggs, nuts, seeds, and legumes, and know that whole grains (like oatmeal) provide fiber that will help to keep you feeling full longer. [5]
When incorporating healthy fats into your breakfast, that means choose monounsaturated and polyunsaturated fats (which include Omega-3 and Omega-6 fatty acids) and avoid trans fats and saturated fats.[6] It is best to focus on eating more Omega 3 fats (from seafood, walnuts, flax and chia) and less Omega 6 fats (soy, canola and corn) to help balance levels of inflammation in the body. Which foods have these healthy fats? [7]
Now that you know the key ingredients to include on your breakfast plate, you might need some help pulling together easy ideas for a healthy breakfast on the go. Before getting to specific food combos or healthy breakfast recipes (below), incorporate these planning and prep hacks into your routine to make eating a healthy, to-go breakfast quick and easy.
Whether you’re commuting to work or driving your kids to school, you’ll want to prepare healthy breakfast recipes that will be easy to transport and easy to eat. For many of these, you can make them the night before to simply grab on your way out the door. [1,2,3,5]
To help fill in any nutritional gaps, you might consider taking a multivitamin, or Omega 3 fish oil at breakfast. Helpful tip: it is always best to take Fish Oil with a meal. Many people take their daily vitamins and minerals at breakfast because it’s easy to remember and easy to make part of your morning routine.†
A healthy breakfast will kickstart your day, giving you energy that will last into the day. Aim to eat nutrient-dense foods high in fiber, with lean protein, and healthy fats. This means choosing foods from these food groups: fruits and vegetables, low-fat dairy, lean protein, and whole grains. Use some planning and prep hacks that make eating a healthy breakfast on the go quick and easy. Try the above ideas for a healthy breakfast so you’ll options that will be easy to transport and easy to eat.
Continue to check back on the Nature Made blog for the latest science-backed articles to help you take ownership of your health.
This information is for educational purposes only and is not intended to serve as medical advice or a recommendation for any specific product. Consult your health care provider for more information.
† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
NatureMade Contributor
Lisa Beach is a seasoned journalist whose work has been published in The New York Times, Good Housekeeping, Eating Well, Parents, AARP’s Disrupt Aging, Optimum Wellness, and dozens more. She also writes for a variety of health/wellness-focused brands. Check out her writer’s website at www.LisaBeachWrites.com.
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