“All our meals are important; I don’t think breakfast is the most important meal,” Dr. Starr said. But it “restarts the process allowing our body to function properly”.
Aim for a mix of proteins, fats and carbohydrates
To maintain healthy blood sugar, energy and satiety levels until your next meal, by taking the right balance Eating protein, fiber and unsaturated fats at breakfast is important, said Lauren Harris-Pincus, a registered dietitian in New Jersey.
That roughly translates to at least 20 grams of protein, eight to 10 grams of fiber and 10 to 15 grams of unsaturated fat, or a total of about 300 to 350 calories, Ms. Harris-Pincus said.
But it’s important not to get hung up on the numbers, said Alice H. Lichtenstein, professor of nutrition science and policy at the Friedman School of Nutrition Science and Policy at Tufts University.
Your nutritional needs This will depend on your weight, activity level, age and health, Dr. Lichtenstein said.
The most important thing, she says, is to focus on what you love and feel energized and satisfied. “We’ve tried over and over again to give people formula,” she said, “and if you look at the dietary patterns and scores in the United States, we’re not doing very well when it comes to food quality. »
“So what’s the ideal breakfast?” » said Dr. Lichtenstein. “It’s what makes your body work best.”
Pay Special Attention to Protein
One thing to prioritize when planning your morning meal, Harris-Pincus said, is protein. Many Americans get enough protein throughout the day, she said, but they I often don’t eat enough for breakfast — and instead opt for foods high in refined sugars or other carbohydrates, such as bagels, pastries or energy bars.
If they prioritize protein, Dr. Starr said, they frequently choose foods high in saturated fat, like bacon or sausage, which can increase the risk of cardiovascular disease.
“Your body needs protein to maintain muscle mass, metabolism and strength (among other things),” Harris-Pincus said, “but it can only use about 25 to 35 grams of protein per meal at these times. purposes. If you consume more protein in one sitting, your body will use it for energy, store it as fat, or excrete it.
So if you “skip breakfast or don’t eat protein at breakfast,” Harris-Pincus said, “you lose that opportunity because you can’t double your protein intake later.”
Don’t forget about the “lack” of nutrients
Calcium, Vitamin Dpotassium and fiber are commonly referred to as “missing” nutrientsHarris-Pincus said, because people in the United States often don’t have enough.
Over time, deficiencies in these nutrients can lead to a variety of problems, including weak bones, poor gut health And high blood pressure.
But it turns out that many healthy breakfast foods in the United States contain these nutrients.
Most fortified cow’s milk contains calcium, vitamin D and potassium; Most fortified cereals contain vitamin D (just be sure to choose ones that are high in fiber and low in added sugars); bananas, citrus fruits and many dried fruits contain potassium; and oats are rich in fiber.
“So when you think about something like a bowl of whole grain cereal and milk with some fruit, it really reduces that nutrient deficit,” Harris-Pincus said.
Make breakfast whatever you want
You don’t have to limit yourself to the standard breakfast to get a mix of nutrients in the morning, said Josephine Connolly-Schoonen, director of nutrition at Stony Brook Medicine.
“Any whole plant-based food has lots of phytonutrients,” she said, which are antioxidants that protect your cells from damage.
These foods also contain fiber, which helps keep you full and supports gut health.
Coffee and tea can also provide antioxidants and be part of a nutritious breakfast, Dr. Connolly-Schoonen said — but don’t overdo it with sugar or cream.
Amanda Sauceda, a registered dietitian in Long Beach, California, is a proponent of expanding breakfast to include anything you might eat at any other time of day.
“I don’t like breakfast food, but I hate how my body feels if I don’t eat it,” she said.
His morning meal is often a version of the night before’s dinner, which may consist of Chinese food or grilled chicken and vegetables.
“I’ve been known to eat what we ate the day before, wrap it in a tortilla and make a burrito,” she said. “I always get my food groups right, even though it might not be what you traditionally eat for breakfast.”
Dr. Connolly-Schoonen said it’s important to take your time and enjoy your food. Eat when you’re hungry, stop when you’re full, she says.
And breakfast doesn’t have to be served early in the morning. “If you wake up and go to an exercise class at 7:30 a.m., you might take a few bites of something if you’re hungry, go to class and come back and finish your breakfast,” Dr. Connolly-Schoonen said. “Whatever works for you.”
Be creative with recipes
Most breakfast ideas recommended by nutritionists are simple to prepare, nutritious and delicious. Here are some options to get started:
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Overnight Oatmeal made from milk, chia seeds, diced fruit and dried fruit
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Whole wheat breakfast burrito with a mixture of eggs and egg whites, cheese, beans and salsa
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Steel Cut Oats or cereals rich in fiber with milk, whey protein powder, almonds or walnuts and melon slices
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Scrambled tofu with low-fat mozzarella cheese, vegetables, avocado and whole wheat toast
