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Healthy breakfast – Start your day right

You understand the importance of eating a healthy breakfast to start your day right, but how can you do that with the busy schedule and demands that pop up, especially during the morning hours? It’s certainly a challenge for every one of us. However, there are many healthy breakfast options to choose from.

The first thing to consider is pre-planning and pre-shopping for breakfast. Do some weekend breakfast shopping, so you’ll be prepared for the hectic weekdays. There are many healthy pre-packaged items to choose from at the local grocery store, so there’s no excuse not to have a stocked pantry for breakfast.

Look for items with protein, fiber, and whole grain. You want nutrients to boost energy at the start of the day without all the bad stuff. You can also wrap up leftovers or pre-cooked food, ready to be taken with you like breakfast in the following days.

Read the labels to truly understand what you are eating and putting into your body. Remember that you want high-protein and high-fiber content but low sugar to ensure you are not outweighing the benefits.

But what does a good breakfast look like? It ideally consists of four building blocks:

  • Drinks, i.e., water, tea, or even coffee. “It’s important to start drinking early enough in the day to get to the recommended amount of 1.5 quarts a day.
  • Grains in the form of bread, muesli, or cereal flakes.
  • Vegetables and fruit, for example, apple, berries, banana, tomato, cucumber, peppers, or sometimes crunchy lettuce leaves. This is an excellent start to get you up to the recommended five servings of vegetables and fruit a day.
  • Milk or low-fat dairy products, such as yogurt, quark or cheese.
  • Fewer carbohydrates are allowed. Instead, we recommend protein, preferably vegetables, as it is contained in nuts and oat flakes.
  • Quietly more cheese and less bread

But also milk products may come from its view in the morning on the table. Those who eat bread should choose a whole-grain product. You need relatively few carbohydrates if you are not physically active. What follows from this should please many: You can quietly make the bread thinner and the protein topping thicker. So feel free to use more cheese.

For breakfast, this study recommends vegetables or low-sugar fruit such as berries or apples. According to the expert, you should eat 500 grams of vegetables and fruit a day. “If you get to 300 grams, that’s already good,” he admits, however.

It should be between 25 and 50 grams a day when it comes to sugar. Those are reached quickly. Toast with jam or nut nougat cream, as well as ready-made cereals and ready-made fruit yogurts, are therefore no-goes on the breakfast table.

Another food, however, should be eaten whenever possible: Nuts have a multiplier effect. Their protein fills you up, their fats delay digestion, and their fiber ensures that you stay satiated until lunchtime.


cut sugar from breakfast


The next aspect to consider is breakfast items you can eat on the move, during the commute, or quickly before work begins. Even if you are in a hurry, you can make healthy breakfast choices to start your day with the nutrients needed for healthy living.

Food items packaged in a cup or bar form are easy to transport. Smoothies and fruit drinks are great on the go as well. Bring a banana or apple with you to snack on later if you can’t get a full breakfast eaten first thing in the morning. A pack of nuts or dried fruits is a great option as well.

You always have a choice! It’s not hard to eat a healthy breakfast every day, and it’s simply something you work into the routine of your day and lifestyle.

Consider breakfast as an essential part of your day, do your shopping with that thought in mind, read the labels, and plan. Those simple tips will ensure you have all the healthy breakfast options at your fingertips, ready to go!


Are protein shakes a good choice?

Many of us often run to work and start our day in a frenzy. But, sometimes you want something super quick, easy, and portable for breakfast. That’s when the protein shake comes in. Let’s go into the details of learning why protein shakes or healthy smoothies are a healthy option.

A nutritional breakfast usually means protein and fiber, without harmful sugars and fats. Your body needs protein as the main building block for muscle, bone, and skin. Especially at breakfast, protein will give your metabolism a great start and last through the morning hours.


Related: The Red Smoothie Detox Factor review click here to learn more


You have a boost of energy without cravings for more food. There are many available protein options to choose from when it comes to making a shake. However, supplements are never as good as the actual food. If you are busy and on the go, getting your protein in shake form in the morning is better than skipping out.

Protein shakes come in various flavors, formats, and balance of protein, carbohydrates, and fats. You will ultimately have to choose for your own needs, whether protein powder form, so you can go ahead and create your shake or premixed drinks.


protein shake for breakfast


Know that there are different types of protein, from whey to egg to soy to casein. It just means the source of the protein is different, and how it is extracted varies. So again, it’s always best to get protein from natural foods, but it’s also okay to supplement to ensure you get enough for the day.

Keep in mind that the average adult needs around 50 grams of protein a day, so check the labels for carbs and fat content to make the best choice for your overall eating habits.

Choosing a balanced mix instead of 100% protein is recommended if you are not going on an athlete regimen or bodybuilding plan. You can also add fruits and nonfat yogurt to create your shake mix in the end.

It’s best to have the most nutritious breakfast possible every morning, but when on the run, a good protein shake every now again is a great choice. You’ll be sure to get the protein needed to start the day quickly and easily.


Oatmeal is part of a healthy breakfast

You’ve probably heard that oatmeal is a very healthy and wholesome breakfast option. So let’s dig into the details and understand why oatmeal is a great breakfast choice. First, oatmeal is just another word for rolled oats.

The raw oat grains are harvested, cleaned, rolled, and cooked to make it easier for human consumption. In addition, whole oat grain contains loads of protein and fiber, so you are giving yourself exactly what is needed for a nutritious breakfast.

You might have also heard of steel-cut oats. They are the same oat grains only with the thick bran layer NOT removed. Instead, it’s all chopped up together to make it easier to eat – hence steel-cut.

It’s considered healthier since the bran layer gives you more fiber and protein, like a gram more per serving. I would consider both plain oatmeal and steel-cut oats as fabulous options for breakfast. It might be up to your preference in the taste and texture of the product.

A critical shopping tip is to look at the sugar content, especially for instant oatmeal packets. Sometimes the manufacturers add additional sugars into the mix, completely ruining the “healthy” part of the breakfast.

It’s better to go for the plain oatmeal option instead, so you can add your extra ingredients as preferred. So we already know that oats are a great source of protein and fiber, but it also contains loads of vitamins and minerals! So you get some calcium, iron, riboflavin, folic acid, and Vitamin A. Talk about an enormous nutritional punch for breakfast!


Related: Top 5 AMAZING grains that should be a huge part of your diet


And if that’s not enough, oatmeal also contains antioxidant compounds that help reduce the risk of heart disease and lower harmful cholesterol levels. As a result, many have seen a significant drop in their dangerous cholesterol levels by just eating oatmeal for breakfast.

I think a little serving of oatmeal goes down even better than ever with all this information. If you don’t like the consistency for whatever reason, you can also turn to oatmeal bars as an alternative.

Just make sure to read the nutritional values. Knowing why oatmeal is such a great breakfast option should give you no reason NOT to be an oatmeal fan. Try it and see what happens!


breakfast for dieting


Whole week of healthy breakfast choices

Even though I know eating breakfast is vital, there are days when nothing looks appetizing. The way to beat temptations to skip or settle for something less healthy is to plan your week!

If you have a variety of healthy breakfast foods to choose from, you will have no excuse but to eat well every morning. Having the variety keeps breakfast delicious and inviting every morning.


Here’s a list of healthy breakfast options from which you can certainly get through a week, without the same ‘ole same ‘ole problem. Choose the high protein, low fat, high in fiber options…the healthiest to can get!

  • cereal and milk
  • veggie or low-fat omelet
  • oatmeal and oats in general
  • protein or fiber bars
  • nuts and granola mix
  • cottage cheese and fruit
  • yogurt and fruit
  • fruit smoothies
  • protein shake
  • bran muffins
  • whole wheat or whole grain toast with peanut butter
  • fresh fruits and vegetables
  • lox (smoked salmon)
  • lean ham, lean turkey
  • baked beans
  • tofu

Remember to look for foods high in protein and fiber and low in fat and sugars.


Why are eggs a good choice?

Eggs happen to be a great breakfast choice with just the right amount of protein, carbohydrates, vitamins, and fat, all in proportion and measure for a healthy start in the morning.

You may have been confused by myths about eggs being high in saturated fat and cholesterol, but they are just myths and don’t paint the entire story. Eggs in moderation provide you with essential nutrients for a healthy breakfast so let’s learn a bit more about why.


organic eggs healthy protein


A regular ‘ole egg contains about 70 calories. With nearly 5 grams of fat and 200 mg of cholesterol, it does near the limit of your recommended daily intake of 300 mg of cholesterol, but all the cholesterol is in the yellow yolk.

So if you want to eat more than one egg, try only the egg whites or many whites with one yolk only. The essential components of an egg are not unhealthy at all. In return, you get protein to help you feel full and satisfied for the morning.

In staying full longer, you tend to eat smaller meals the rest of the day. So as long as you aren’t clearing the entire carton of eggs in one breakfast every day, there’s no worry about negatively affecting your health.

As with many things in life, always in moderation! It is usually in preparing eggs that turn them into an unhealthy option. People often add oil, butter, and other elements that contribute to saturated fat and cholesterol levels.

So pay attention to what you eat with your eggs. Opt for a slice of whole-grain bread and fruit instead of fatty bacon and oily sausages. Use olive or canola oil to scramble your eggs up. If you do not add additional calories, you take the healthiest route with eggs while getting all the protein and nutrients.

Remember that you can also hard boil eggs or poach them in water. You can also bake eggs in the oven, getting a bit creative with adding fresh vegetables. Many options do not add additional calories or fat to your egg breakfast.

This also gives you a lot of variety in using eggs. Many different healthy recipes incorporate eggs into your breakfast, so don’t underestimate or overlook the wondrous egg for breakfast. Happy, healthy eating!


If you are looking for a recipe collection that focuses on fat burning and health, I highly recommend this excellent Alkaline recipe collection click here to learn more.

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