Wake up to the benefits of breakfast. Breakfast literally means “to break the fast”; and while there is some controversy as to whether or not it’s the most important meal of the day, I think we can all agree that a healthy breakfast can be a delicious way to provide the body with important nutrients.
Start your day feeling energized and nourished with these simple breakfast tips.
- Choose a whole grain or complex carbohydrate: These foods will provide fiber, helping you stay full and stabilizing blood sugars. Go for oats, whole grain breads, quinoa or potatoes.
- Add in antioxidants: Whether its fruit or vegetables, these foods are known to have a variety of antioxidants that can defend your body from free-radical damage.
- Pass the protein: Protein is fuel for the long haul. Unlike simple carbs, protein has the power to keep us full, longer. So, always add a protein to your carbohydrate rich meal. Eggs, Greek yogurt, cottage cheese, protein powder and tofu are great choices.
- Add in crunch: Nuts and seeds offer heart healthy fats, flavor and texture to meals. Some of my favorites include almonds, peanuts, chia and flax seeds.
- Skip the sweets: Added sugars do not provide valuable nutrition like vitamin, minerals and fiber. A sugar-forward breakfast can leave you feeling irritable and hungry later in the day. Instead, leave the sweets for an occasional indulgence.
Berry Patch Protein Oats
- ½ cup 1 minute Oats
- ¾ cup unsweetened almond milk or water
- 1 tsp cinnamon
- 1 packet stevia optional
- 2 teaspoons Chia Seeds
- 1 5.3 ounce Non-fat Greek yogurt
- ½ cup sliced strawberries
- 1/3 cup blueberries
- Combine Oats through yogurt in a mason jar or bowl. Cover and refrigerate over night or at a minimum 6 hours.
- The following morning, top with sliced strawberries and blueberries. Enjoy!
- In place of almond milk, use oat milk, cashew milk, soy milk or any other milk alternative you may enjoy.
- If oats appear stiff in the morning, stir in additional liquid to thin out.
- These oats are meant to be enjoyed cold.
350 Calories; 52g Carbohydrate; 21g Protein; 8g Fat; 196mg Sodium; 10g Fiber Recipe by Jacqueline Gomes, MBA, RDN