This is the perfect breakfast (according to nutritionists)

For many having a healthy meal in the morning is essential to a productive day.

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There will never be a final word on the should you skip breakfast debate, because the question is all wrong.

As, Registered holistic nutritionist and spokesperson for Lenny and LarryPeggy Kostopoulos, explained to Ladders, “the school of thought is pretty split on this and rules vary on the individual.”

Some intermittent fasters, skip breakfast in favor of making up the difference later on in the day. This can be a great way to lose weight and avoid popular unhealthy breakfast temptations, like croissants and donuts, as long as certain stipulations are put in place. If you skip breakfast you have to make sure you’re supplementing its absence with things that will help you stay energized and focused throughout the day.  Whether or not you should incorporate breakfast comes down to an understanding of your particular body and its needs.


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But if you’re gonna eat breakfast here’s how you ought to, according to the experts.

Protein

For many having a healthy meal in the morning is essential to a productive day. USDA reports have linked breakfast and higher markings on standardized tests. Additionally, a recent study published this year in BMJ corroborates Kostopoulos assertion, that skipping breakfast on its own does not actually help us lose weight. Things like lifestyle and socioeconomic factors are much more reliable determinants as far as calorie consumption is concerned.

If you’re a person that has a pre-existing health condition, that comes with certain nutritional precautions, or a healthy person that has the kind of schedule that allows for the preparation of a balanced meal in the morning, here are some things you might want to consider.

A good breakfast is comprised primarily of protein, fiber, and healthy fats. That’s one of the reasons many experts caution us against skipping breakfast. We rarely eat some of the best sources of fiber and protein later in the day. Things like whole grain toast, yogurt, fruit, and eggs for example.  Eggs, as many know are a great source, but if prepared the wrong way, the health benefits begin to play a game of tug of war with the setbacks.

One whole egg offers six grams of protein, which is 13% of the daily recommended value. There are 3.6 grams of protein in every egg white. Moreover, egg whites are rich in potassium, a mineral many Americans don’t get nearly enough of. A single serving of egg whites will run you just 17 calories, and they contain 0% fat.  Boiled eggs are a great alternative to fried eggs as well, boasting 6 grams of protein without all the excess calories. Poached eggs offer the same nutritional value as boiled eggs, with no extra fat needed to prepare.  “Whole eggs provide a healthy dose of protein and fats which helps to satiate hunger. Plus, the choline found in the yolk helps to improve memory and brain function,” Kostopoulos informed Ladders.

If your job requires you to be on the move before you have the time to whip up some whites, poach or boil an egg, consider healthy sources of protein that can be eaten while on the run, like plain greek yogurt for instance. Be sure to mind the brands, because sugar to protein ratios will vary with each.  Maple Hill Creamery’s yogurts are a bit pricey, but the grass-fed milk used to make them offers omega 3’s and conjugated linoleic acid, which are studied to prevent heart disease, inflammation, and diabetes. More relevantly, each serving packs 13 grams of protein.

Fiber

In addition to helping prevent heart disease and diabetes, a fiber-rich diet lowers blood cholesterol and mitigates calorie intake throughout the day. Fiber has a low energy density, which means it keeps us feeling full for much longer. Starting your day off with fiber will keep you from snacking throughout your day.

Consider combining different foods to create, a rich, fiber powered super meal. Oats, for example, are incredibly healthy all on their own. They’ve got important vitamins, minerals, antioxidants and of course a lot of fiber, not unlike raspberries. Raspberries provide about eight grams of fiber per cup-enter Rasberry Oatmeal.

Check out Yummy Mummy Kitchen author Marina Delio’s recipe: ” In a canning jar, shake together 1/2 cup oats, 2/3 cup milk, and 1/4 cup raspberries. Sweeten to taste, seal and refrigerate overnight.”

Nuts are great on the move sources of morning fiber, particularly, chia seeds. One ounce of chia seeds contains 10.0 grams of fiber. One ounce of almonds (equivalent to about 23 nuts) contains around 3.5 grams of fiber through the disparity is justified by the plethora of additional benefits almonds offer.  Kostopoulos explained to Ladders,

“Almonds also have tons of magnesium. High levels of magnesium support a relaxed mind and body and promote nervous-system health. Magnesium also activates many enzymes required for energy production in the body, which is key when stress is high and immune function is low. As B vitamins and magnesium are both involved in the production of serotonin, they can further help regulate mood and relieve stress.”

Additional quick morning fiber solutions include bananas. strawberries, pears, bran muffins, and whole grain toast.

The fat rich superfood

There’s no getting around fat. The body needs fats to properly absorb nutrients. Fat also boosts memory and assists the function of certain hormones. A lot of the preferred ways to obtain fat, typically come with adverse health effects, so nutritionists recommend we become a little more scrupulous about where we get our fat needs. Now there are plenty of ways to score some healthy fat, like dark chocolate, or salmon, but there’s one fat storing superfood, that both prevents cardiovascular disease and goes great with eggs and morning toast.

Avocados, actually contain more fat than a lot of animal sources. They’re 75% fat in fact, but the primary fatty acid that lives within them is oleic acid. Oleic acid is monounsaturated fat, studied to promote fat burning, fight cancer and prevent Type 2 Diabetes. Avocados are also rich in potassium, containing 40% more potassium than bananas, saying nothing about the 10 grams of fiber they boast.

At the end of our discussion, I asked Kostopoulos: ‘What does a perfect breakfast look like?’ (a  loaded thing to ask a nutritionist, but to the best of her estimation, she concluded the following: “Whole egg omelet with avocado and spinach.”

There you have it.


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CW Headley|is a reporter for Ladders and can be reached at cheadley@theladders.com.