This is what A Breakfast Meal Should Contain
A Morning meal is the way to start your day. It provides you the energy to go along the day. People here in America typically consume cereals, eggs, or pancakes/waffles for breakfast. However, is it ideal, and beneficial to consume those, or what is good for us to consume for breakfast?
Upon wakening up, you're empty on calories, low on hydration and you're in a fasted state. This is a perfect time to nourish the body with clean water, and proper high-quality foods. These foods will be used as fuel, obviously because food is fuel. When you do break your fast, you're wanting to strive for healthy foods for clean-efficient energy levels. (B/c we all know insulin spikes and dips make us tired).
For the most nutritious breakfast, try to choose whole, unprocessed foods from each of the five food groups: fruits, vegetables, grains, protein foods, and dairy. Try to include proteins from foods like yogurts (look for varieties with less sugar added), eggs, nuts and seeds or legumes.
Nutrition for Breakfast
As mentioned earlier, you should always strive for healthy foods. So upon breaking your fast, select the right-clean foods for your body and health.
You'll need all the essentials; Proteins, fats, and carbs. Do not neglect any of those because we need all the nutrients. By removing certain nutrition aspects, you're removing nutrients that nourish the body and give us energy.
Your breakfast meal should contain:
Healthy sources of Proteins:
Proteins are used for building muscle and recovery. It is also used to fulfill hunger. As it is more satiating than carbs and fats. And you can burn fat by having a higher protein intake or utilizing a high-protein diet.
Eggs, Lean Pork, Turkey, Black Beans, Nuts, Salmon, Greek Yogurt, Vegetables, Tofu, Chicken, Beef, Lentils, Chickpeas, Edamame, Protein powder, Bison
Healthy sources of Carbs:
Carbohydrates are the source of energy/fuel. Important to find good quality carbs - as these will provide you energy. The cleaner the food, the cleaner stabled energy levels you'll have.
-> Potatoes, Rice Cakes, Oats/Oatmeal, Quinoa, Vegetables, Fruits, Whole Grains, Whole Grain pastas, etc.
The key is: Don't overconsume carbs. You'll spike your insulin and thus will result in weight gain.
Healthy sources of Fats:
Fats are good to consume. Don't let anyone say otherwise. It is used for hormones and energy. Neglecting fats will impact your overall performance, recovery, and well-being.
The key is: Don't overconsume fats either. Carbs and fats should be controlled. Protein comes and goes. Protein can be either moderate to high.
-> Avacados, Cheese, Dark Chocolate, EGGS, Fatty Fish; Salmon, trout, sardines, herring, mackerel, Nuts/Seeds, Olive Oil Extra Virgin, Full Fat yogurt.
Healthy Breakfast Examples
As mentioned earlier, you want all of the macronutrients; Proteins, fats, and carbs.
Once you've chosen the proteins, fats, and carb sources - it is time to prepare your meals.
Have a portion of proteins, carbs, and fats all within your plate.
Don't excessively add any of the food groups in. For example, don't overload on carbs or fats or even proteins. Especially on carbs and fats, don't indulge nor overload on them.
--> Have reasonable size portions.
Make sure to have good quality food. This will have you in good stable condition, as in your energy levels and mental and physical state and well-being.
Examples of a Healthy Breakfast
- Oatmeal With Fruit
- Eggs with Avocado Toast
- Fish or meat w/potatoes or rice, etc
- What is an example of a healthy breakfast?
- Oatmeal + fruit + nut butter.
--> The best breakfasts have carbohydrates, protein, healthy fats, and fiber. In this combo, the oatmeal gives you complex carbs and fiber, keeps your blood sugar under control, and helps maintain an ideal balance of bacteria in your gut. The nut butter adds protein and healthy fats. - Black Beans w/Avacado on Toast |
- Mushroom omelet,
- Baked Salmon and Eggs
Essentially, combine proteins, carbs, and fats all together but make sure they're nutritious!
Why You Shouldn't Eat Cereals for Breakfast
Cereals are loaded with sugar and it is a carb source. When you combine two of those - sugar and carbs - that is a recipe for gaining weight and becoming tired mid-way through the day. You'll end up crashing due to spiking your insulin and then dipping. Cereal itself isn't proper. Doesn't properly nourish us, humans. It doesn't contain any good beneficial vital or essential nutrients other than containing calories.
On the other hand, pancakes, waffles, etc, foods like those aren't ideal either. It is loaded with carbs and sugars, especially when y'all add syrup and whatnot.
If you haven't noticed, it is typically the carbs that ruin our health or that make us fat, sluggish, and tired.
By focusing on healthier options and getting in more Protein and controlling your carbs and fats, you'll feel better, will have more energy, and will be more stable throughout the day.
Breakfast is Breaking your fast
You should nourish the body with good quality foods if you're wanting optimal health and performance. Your body hasn't consumed any food in a long time. It has detoxed and cleansed itself from any toxic things. Now - when you break your fast - you should properly nourish the body. Hydrate the body with clean water, eat healthy foods, consume veggies and fruits, and have healthy sources of proteins, fats, and carbs.
Using Supplements
You can use supps to help with your dieting. For instance, you can use Digestive Enzymes to help digest your foods. Especially if you've overloaded on carbs - utilizing the digestive enzymes will help digest the food and turn it into waste rather than letting it accumulate into fat gain.
Link for Digestive Enzymes: https://htm293.com/track.php?lid=832740&rid=832710&aid=48598513
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