Breakfast is the best opportunity to start your day on a healthy note. When you skip breakfast, your body metabolism slows- not something you want happening. Must haves for breakfast are: whole-grains, protein, usually some kind of fruit, not too high in sugar and low-sodium. Starting your day out on the right foot and feel best when I eat well for breakfast.
Here are some the most nutritious breakfast options:
Oats are rich in whole-grains and therefore, are high in fiber. Choose old-fashioned oats or steel-cut oats for the most nutrients. Nutritious add-ins include ground flax, chia seeds and dried fruit. If you like peanut butter (or any nut butter) add a scoop for extra protein and healthy fat which will help keep you full for longer.
On the weekends when you have some extra time, waffles are a great choice. Either use a whole-grain mix or make your own. Feel free to add in bananas, blueberries, apples or peaches. You can even make these for the week ahead and freeze them. Just pop in the toaster to defrost.
3. GREEK YOGURT
Greek yogurt is one of the highest protein non-egg or meat breakfast options. It is thick, tangy, creamy and can often taste like dessert. Choose one that is not too high in added sugars. Greek yogurt is rich in protein and calcium. Eat it as is or topped with fruit, nuts, granola, flax seeds, chia seeds, etc.
Smoothies are a breakfast option that you can completely customize based on your personal preferences. My standard smoothie equation: large handful of baby spinach or kale, milk of choice, frozen or fresh fruit (a ripe banana especially provides lots of flavor), protein powder and ice.
There is so much variety that you can have with a smoothie to make it taste however you want. For example, you can have a chocolate banana peanut butter smoothie that tastes just like dessert but is actually healthy. Or you could have a very green smoothie with kale, cucumber, lemon, celery, etc. which would have a totally different flavor. Most breakfast dishes do not have vegetables in them so a smoothie is a perfect opportunity to have some.
Eggs are one of those foods that are just loaded with nutrition. One egg has only around 70-90 calories and is packed full of nutrients and protein. Eat eggs hard boiled, scrambled or sunny-side up- your choice! Pair with a slice of whole-grain bread or some fruit for a complete meal.