1. https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC4863263/ 2. https://frac.org/wp-content/uploads/ breakfastforlearning-1.pdf 3. https://pubmed.ncbi.nlm.nih.gov/31023424/ 4. https://www.aarp.org/health/healthy-living/ info-2017/skipping-breakfast-hurts-hearthealth-fd.html heart disease and cardiovascular death.3,4 Making a habit of eating a healthy breakfast doesn’t have to take a lot of time. The key is knowing which foods give your body the fuel it needs to function at its best. What to look for “It is important to have all of the macronutrients (carbohydrates, protein, and fat) at each meal,” says Michele. “Complex carbohydrates, like whole grains, fruits, or dairy, are the best options. “Lean protein is recommended, as well as a vegetable source of fat like nuts, seeds, avocado, mayonnaise, or vegetable oils,” Michele continues. “Any time vegetables can be added to breakfast, they can help to promote fullness.” What to avoid “I suggest avoiding liquid meals like smoothies,” says Michele. “They pass through the stomach rapidly, leading to hunger before lunch.” If you decide on a smoothie, Michele suggests one with low-sugar almond milk or 1%–2% regular milk, berries, some type of vegetable (kale or spinach), and a scoop of protein powder. Refined or sugar-sweetened cereals with milk can also pass through the digestive system quickly. Wholegrain cereals will sustain you longer. Finally, “I highly recommend adults avoid juice,” says Michele. “Sugar in liquids passes through the digestive system quickly and leads to a rapid elevation of blood glucose and storage in fat cells. A better choice Breakfasts to fit your lifestyle Whether you’re running out the door, have a few minutes to eat at home, or are enjoying a leisurely weekend breakfast, try these dietitian-approved suggestions for a healthy way to start your day. On-the-go At home Dining out GOOD High-fiber granola bar with 6–8 grams of protein A small bowl of whole-grain cereal with half a cup of low-fat milk or a milk alternative high in protein, such as Fairlife Milk or Carbmaster Milk Greek omelet with egg whites, spinach, feta, tomato, and toast BETTER Yogurt parfait made with Greek, low-sugar, or sugar-free yogurt, topped with fresh fruit and a handful of nuts Whole-grain toast with one tablespoon of nut butter; along with a lower-sugar Greek yogurt, lower-sugar fruit yogurt, or plain yogurt with berries Eggs with turkey bacon, a grapefruit or other fruit, and whole-grain toast or English muffin BEST A small banana, half a cup of steel-cut oats, and a hard-boiled egg Scrambled eggs with spinach, peppers, or other vegetables; whole-wheat toast; and a tangerine An omelet prepared with vegetables and reduced-fat cheese, topped with salsa; served with avocado toast on whole-grain bread and half a cup of cantaloupe would be a whole orange. However, a lower-sugar juice would be OK to include as part of a child’s breakfast.” RISE AND SHINE! Visit ketteringhealth.org/ recipes for more healthy breakfast ideas. ketteringhealth.org 21
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