3 HEALTHY AND DELICIOUS BREAKFAST IDEAS

Here are 3 healthy and delicious breakfast ideas according to dietitians.

A healthy breakfast should include high-fiber carbohydrates, protein and healthy fat,” notes Younkin. Carbohydrates are your body’s main energy source, but choosing ones high in fiber like fruits, vegetables, oatmeal, or whole-wheat toast, slow down the spike of blood sugar and release of insulin, which keeps you full and energized for 3-4 hours. Protein and fat are also digested slowly and suppress hunger hormones, helping you stay full.

Here are 3 healthy and delicious breakfast ideas according to dietitians.

1.Baked Sweet Potato with Peanut Butter and Sliced Apples or Raisins

Baked Sweet Potato with Peanut Butter and Sliced Apples or Raisins – google image

Just one medium-sized sweet potato provides almost 400% of your daily vitamin A. Its orange-flesh is rich in beta-carotene, which is crucial for immunity. A single sweet potato also contains 15% of our daily recommended fiber intake, which can lower LDL cholesterol levels. When paired with the healthy fats and protein from nut butter and the extra fiber in the apples, you have a well-balanced breakfast. Want a bigger boost of protein? Add a spoonful of Greek yogurt on top.

2.Overnight Oats with Chia Seeds and Berries

Overnight Oats with Chia Seeds and Berries – google image

Oats are packed with fiber, vitamins, and minerals that promote good digestion, steady energy, and healthy cholesterol. Chia seeds add healthy fat, protein, and even more fiber and the berries (or any fruit, really) contributes to your total fruit intake. The combination of protein and fiber is really optimal when it comes to preventing a blood sugar spike (and subsequent crash). Overnight oats are great for busy mornings because you can make them the night before and just grab and go when you wake up.

3.Whole-Grain Waffles or Pancakes with Fruit and Nuts

Weekends can be a great time to whip up a batch of waffles or pancakes that can be eaten throughout the week. Whole-grain options, whether made from whole wheat flour or oats, are the best choice to keep blood sugar stable and keep you satisfied longer. Instead of reaching for traditional sugary toppings like syrup and whipped cream, go for something more nutritious like Greek yogurt, chopped nuts and fresh berries.

Try these healthy and delicious breakfast recipes

• 2 frozen 100% whole-grain waffles with 1 tablespoon peanut butter, plus 1 cup berries

• 2 eggs on a slice of 100% whole-grain toast with 1⁄2 of an avocado and 1⁄2 cup tomatoes; add salt and pepper to taste

• 1⁄2 to 1 cup cooked oatmeal with 1⁄2 cup milk of choice, plus 2-3 tablespoons mixed nuts (or 1-2 tablespoons nut butter), plus 1 piece of fruit

• 1⁄2 to 1 cup Greek yogurt with 1–2 cups berries of choice, plus 2 tablespoons of nuts

• 1⁄2 to 1 roasted (or nuked!) sweet potato with 1⁄2 tablespoon nut butter, plus sliced apple/pear/banana

• Last night’s leftover veggies, plus 2 hard-boiled eggs, 1 100% whole-grain English muffin with 1 ounce cheese and sliced tomatoes, plus seasoning to taste

Bottom Line

These are just a handful of the many ways you can build a healthy breakfast. The key is to think outside the traditional cereal, bagels, or pastries, and choose options that are well-balanced and can add nutrients to your day.I hope that with these 3 healthy and delicious breakfast ideas, you will have more options to start your day.

Source: Eatingwell, GoodHousekeeping