Have you always skipped breakfast and wondered how you can start looking forward to the first and most important meal of the day? Or do you already eat in the morning but want to switch out of sugary boxed cereals? In this week's blog, we'll help brainstorm some ideas to make breakfast just as exciting (and healthy) as other meals!
As a general rule of thumb, it's best to watch for added sugar, eat more fruits and vegetables and consume lean protein. To do this, try incorporating the following food items:
1. Oatmeal. An old-school breakfast option that is rich in phosphorus, iron and zinc. If you're looking to reduce your sugar intake, choose plain oatmeal and dress it up with fruits, cinnamon and nuts!
2. Yogurt. Packed in calcium and protein. Add some fruit and nuts for some sweetness, texture, and flavor!
3. Fruits. As mentioned above, fruits will help satisfy your sweet cravings and help you steer away from artificial sugar! Bananas, in particular, are rich in potassium and help with digestion. Meanwhile, berries are packed in antioxidants and vitamins and avocadoes have heart-healthy fats, B vitamins and fiber.
4. Vegetables. Spinach is rich in vitamin A and has nitrates that can keep blood sugar levels low. Sweet potatoes rich in vitamin A and beta-carotene can also be eaten as an alternative for bread, bagel or muffin and topped with eggs and avocado.
5. Cereal. Find those with at least 5g of fiber and less than 5g of sugar. Top with milk of choice or yogurt for higher protein.
6. Whole-wheat bread. This will help you get healthier carbohydrates and fiber in your diet. Top off with an egg, avocado or nut butter.
7. Chia seeds. Extremely nutritious and a great source of fiber. Enjoy with yogurt, milk, or a protein shake.
8. Nuts and nut butter. Nuts are high in magnesium, potassium, and heart-healthy monounsaturated fat. Look for nut butter only made with nuts and with less than 140mg of sodium per serving.
9. Beans and legumes. Budget-friendly and packed with protein and fiber, meaning you'll stay full for a longer time.