We always hear that breakfast is the most important meal of the day. But have you ever felt like everyone has a different idea about what a healthy breakfast actually entails?
Some people swear by eggs, others claim they have too high a cholesterol count. Some argue that you’re supposed to save all carbs for the afternoon, and others claim you need a piece of wheat toast first thing in the AM. What does it all mean?!
Well, we did the digging for you to cut past the noise and figure out the exact nutrients you should be filling your breakfast plate with in order to feel nourished, glowing, and satisfied. Here’s what we found.
It’s not about carbohydrates, it’s about fiber.
Have you ever felt your stomach growling not even an hour after eating? Then you’re probably not getting enough fiber. Starting your day with fiber-rich carbohydrates prevents your blood glucose levels from spiking and falling, keeping you fuller for longer. But when we say carbohydrates, we don’t necessarily mean bread or oats (though those are good too!). Fiber comes in many forms—berries, bananas, and even spinach! Pick whatever form of fiber works best for your diet, and load ‘em up!
Don’t fear protein.
Protein isn’t just for gym-lovers looking to grow their #musclegains. Studies have shown that breakfasts rich in protein (such as ones featuring meat and eggs) are actually the most successful in lowering levels of the hunger-stimulating hormone ghrelin, as well as managing feelings of fullness throughout the day. Your choice of protein can include eggs, Greek yogurt, flax seeds, a protein powder smoothie, tofu, or lean meats like turkey and smoked salmon. Yum!
Including fats isn’t necessarily fattening.
When you’re looking at nutrition profiles, a nutrient-rich breakfast doesn’t exclude fats. The key is to differentiate between a healthy fat and an unhealthy fat. You’ll want to avoid anything with trans fats or saturated fats, and instead focus on foods with omega-3 fatty acids, like salmon, and use something like olive oil in your cooking instead of butter. Avocado is our personal favorite healthy fat—just remember to eat it in moderation!
It’s that simple! Try to include at least two of these nutrients on your plate and you’ll have endless healthy breakfast options to keep you on track.
If you’re still not sure what breakfast will work for you, try making Thrive! into a smoothie bowl! Each cup is full of healthy fibers on its own, and if you top your bowl with a protein-rich nut butter and coconut for some healthy fat, you’ll hit all the food groups you need to feel great throughout your day!