Our last blog covered the “why” of breakfast’s importance, so now we move to the “what.” Just what does a healthy breakfast contain? That question isn’t hard to answer.
Complex Carbohydrates
At Fit and Psyched (1177 Clare Ave Ste #2, West Palm Beach, FL 33401) we are all about complex carbohydrates! For breakfast, oatmeal is a natural, but bypass the instant and quick and instead go for the steel cut or old fashioned (also known as rolled oats). Why? Because steel cut and rolled are not processed as much as the quick or instant, and as a result they have a lower glycemic index. And then the instant oatmeal packets usually also contain a lot of sugar and flavorings that make their glycemic index go even high. The lower the glycemic index is, the longer it takes the glucose (sugar) to get to your blood, which means you don’t get the sugar spikes, and their companion the sugar plummet. You will also feel full longer and your energy level will stay high, instead of suddenly slumping. Feeling full and keeping energy up is great, especially if you are wanting to lose some weight. You can also use quinoa, cream of rice or brown rice (yes, brown rice for breakfast).
To add to the nutrition of oats or quinoa, and to make it more flavorful add in fresh fruit, such as blueberries, strawberries, pineapple – whatever is in season will go with the oatmeal or quinoa. And of course, stay away from preserves and syrups which will just add sugar and raise the glycemic index of your breakfast. Likewise, stick to whole fruits instead of juices so you will get the benefit of the fruit fiber and reduce the sugar intake (and calories).
Lean Protein
Healthy breakfasts will also contain protein. A staple for breakfast has always been eggs. And I bet you’re now ready to ask, “Which is better – egg whites or whole eggs?” The answer to that depends on your goal. Egg whites have no fat and as a result have fewer calories – so if your goal is to lose weight, you might want to go with the egg whites. However, whole eggs, specifically the yolks, have other nutrients, including vitamins A, D, E, and K, and the yolks also have healthy fats necessary for hormone production, such as testosterone. You can also do a half-and-half, some egg whites mixed with a whole egg.
Why do you need the protein in the morning? Aside from being necessary to build muscle, the protein will also help keep you feel full longer, especially combined with oats, cream of rice or quinoa.
Nuts, Vegetables, Fruit
These healthy breakfasts can sound bland, but the good news is that you can have healthy and tasty at the same time! Having oatmeal? Top it not only with fresh berries or other fruits but also add some healthy nuts: walnuts and almonds are good choices. The nuts will add some great flavor and texture, and they also have the healthy fats your body needs: that’s a win-win!
Want to add some interest to your eggs? Make a frittata (or, if you don’t want to go to that much work, just an omelet or scrambled eggs) and add some fresh spinach, onion, and tomato, and you could top it with some sliced avocado (which also has good fats)! Pair it with some quinoa and you will treat yourself to a royal breakfast!
Have questions about your nutrition needs or regimen? Call Fit and Psyched to schedule a nutrition planning session: (561)223-1112
