Building a Better Breakfast

9.26.17 / Comment

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We all have heard the saying, breakfast is the most important meal of the day. – but the food we choose to enjoy in the morning may be what’s most important not simply eating the meal. Our bodies need a balance of carbohydrates, protein, fats, vitamins and minerals to function properly – the most popular breakfast choices are high in carbohydrates and low in protein and nutrients – we need to build a better breakfast!

So what have we learned about breakfast? Recent research has shown that consuming moderate amounts of high-quality protein at breakfast may help you feel more satisfied longer, compared to high carbohydrate choices leaving you hungry an hour later. Studies are also displayed that consuming protein evenly spread throughout the day is best to stimulate muscle protein synthesis – a metabolic process to maintain muscle mass and promote muscle growth. This means consuming the same grams of protein at breakfast, lunch, and dinner. So adding more protein to your morning meal, such as cottage cheese, Greek yogurt, eggs, and beans will encourage your muscles to have a more constant supply of amino acids, the building block for muscle tissue and keep you satisfied longer!

On top of protein, healthy fats and complex carbohydrates are also important when building a better breakfast. Healthy fats, such as nuts, seeds, and avocado may also satisfy your appetite longer, as well as slow your digestion and may help better stabilize blood sugar. Complex carbohydrates, such as ancient grains, oats, fruits, vegetables, and beans are packed with fiber that are also slower to digest.

Extra bonus of building a better breakfast with protein- and fiber-rich foods, along with healthy fats – they’re nutrient packed too! Fueling our bodies with all the proper nutrients will help us feel better and live healthier. Below you’ll find the more popular healthy breakfast options packed with the necessary nutrients to energize you throughout the day. Let’s Build a Better Breakfast, together!


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Smoothies:

Smoothies are a great way to get a balanced meal in quickly and conveniently. Get your protein, carbohydrates and fat all in one conveniently grab-and-go cup.

How do you Build a Better Smoothie?

  1. Start with a liquid – milk, almond milk, soy milk, coconut milk or cashew milk, tea, 100% fruit juice or water.
  2. Add in Protein – cottage cheese, Greek yogurt, powdered peanut, or nuts and seeds such as, almonds, peanuts, hemp seeds, chia seeds
  3. Pack in Veggies and Fruit  – add delicious flavor with frozen or fresh veggies.
  4. Extra bonus add-ons: spice and herbs to heighten the flavor and add in antioxidants and whole grains for a thicker consistency and thicker smoothie.
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Overnight Oats and Parfaits:

Overnight Oats is a convenient way to enjoy a better breakfast quickly. Oats can play an important role  in improving satiety, digestion, and cardiovascular health, but alone it’s not the best choice.

How do you Build a Better Overnight Oats or Parfait? 

  1. Don’t forget the protein! Add protein to oats – nut butter, greek yogurt, hemp hearts or cottage cheese
  2. Layer or top with fiber-rich, antioxidant packed fruit – bananas, strawberries, raspberries, mango, blueberries, figs, dates, cherries, and on!
  3. Add in nutrient boosters and healthy fats – sliced almonds, hemp seeds, chia seeds, flax seeds, or pistachios.
  4. Limit sugar and sugar substitutes – instead add sweetness and delicious taste with dates, honey, fig spread, sorghum syrup, vanilla extract or spices such as cinnamon, pumpkin pie spice or chai.
  5. Round it off with dairy or a dairy alternative – milk, almond milk, cashew milk, soy milk or hemp milk.

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Toasts:

Avocado toast is all the rave right now. But alone, this trendy breakfast can pack in too many calories and too few grams of protein leaving you hungry.

How do you Build a Better Breakfast with Toast?

  1. Start with a quality whole grain bread – read your labels for ingredients you can pronounce and avoid bread with high fructose corn syrup, added sugar, and food coloring. Look for 100% whole grain listed in the ingredients. Added bonus, breads with ancient grains, sorghum, nuts, and seeds – flaxseed, sesame, sunflower seeds, hemp seed, oats, and sprouted grains.
  2. Add on the avocado – this healthy fat contributes nearly 20 vitamins, minerals, and phytonutrietns. (1/3 of an avocado is one serving = 80 calories, 8g fat, 3g fiber, 1g protein)
  3. Top your toast with protein – pile on hemp hearts, a fried egg, cottage cheese, nuts or nut butter.
  4. Sweet or savory additions – fruit, veggies, balsamic glaze, olive oil, harissa, or spice.
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Eggs:

Eggs are a great source of protein that are also easy to customize. Eggs can be prepared as a side to any breakfast, in an omelette, frittata, or scrambled with some veggies. Adding fruits and veggies like avocado, tomatoes and spinach boosts the nutritional value of your meal.

Tips to Build a Better Breakfast with Eggs!

  • Add in mushrooms, spinach, tomatoes, asparagus or any of your favorite veggies to an omelet and pair with whole grain toast. Leftover veggies from last night’s dinner work great too!
  • Make it a wrap – enjoy 1 scrambled egg in a whole grain wrap with beans, salsa, and avocado.
  • Keep hard boiled eggs stocked in your refrigerator for a quick grab and go breakfast paired with a smoothie, fruit, or a favorite breakfast bar.
  • If you’re in a hurry, a quick “omelette” can be made in a mug! Simply whisk together egg, toppings like veggies and cheese, salt and pepper. Spray a mug with cooking spray and pour in egg mixture. Microwave on high for 30 seconds, stir. Then microwave for another minute or two until eggs are set!
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Pancakes, Waffles and French Toast:

The classic breakfast dishes can lack the proper fuel to get you through the day. No worries, we have the tips to make your favorite breakfast be more balanced and nutrient-rich.

Tips to Build a Better Breakfast with Pancakes, Waffles, and French Toast!

  • It’s easy to add protein to the batter – nut butter, cottage cheese or greek yogurt
  • Choose a better flour blend or bread for French toast – 100% whole grain or ancient grain blends including sorghum, amaranth, millet, and quinoa
  • Top with fresh fruits or add to the batter for a boost of fiber, healthy fats and nutrients.
  • Limit added sugar and choose a better quality topping – 100% maple syrup, sorghum syrup, date syrup, honey (serving size is 1 tablespoon)
  • When ordering pancakes, waffles or French toast in restaurants limit the portion size and top with fresh fruit and cottage cheese, Greek yogurt or nut butter for a nutrient and protein boost.

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