(Usta) – Breakfast is the meal that “breaks the fast” from the previous night’s slumber and supplies the body with an initial burst of fuel. Breakfast also sets the tone for the day, increases healthy eating habits throughout the day and increases metabolic rate.
What To Eat?
Eat a nutritious breakfast with slow burning foods (e.g., whole grains, eggs, fruit, dairy). These will give you long-lasting energy and aid in controlling your appetite. Limit foods that are heavy in refined sugars (e.g., pastries, doughnuts). These are often high in calories, don’t contain many essential nutrients and may leave you feeling drained.
Healthy Breakfast Ideas
Greek Yogurt + Granola + Fruit
English Muffin + Scrambled Eggs + Cheese
Tortilla + Eggs + Cheese + Beans + Salsa
Whole Grain Cereal or Oatmeal + Milk
Cottage Cheese + Fruit Smoothie
Whole Wheat Bagel + Peanut Butter + Jelly
Toast + Smashed Avocado + Hard-Boiled Egg
When To Eat?
Aim to eat breakfast within an hour of waking up.
What if you’re not hungry in the morning? Too often we train our bodies to ignore hunger and skip meals. If this is the case, it’s time to retrain your body to recognize hunger and want food in the morning.
What if you’re working out early in the day? If your body can’t tolerate a full meal at this time, start with something small that’s easy to digest (e.g., fruit, dry cereal, yogurt). Then eat a more substantial meal after your workout.