Good Lifestyle

To have breakfast or do not eat breakfast, this is the ultimate question.Breakfast is a hot topic among dietitians and health experts, but a majority believed thatto eat breakfast is better for your health. While some point out that you should have breakfast that if you feel hungry, others say it's a big fuel to get you cross the morning, especially if you start the day with a workout hard.

"It's important to eat a nutritious breakfast that will power your morning and prepare for the success of the rest of the day," says Rima Kleiner, MS, RD ofFish on the fish. "Aim to include proteins, fibers and a bit of healthy cardiac fat in your morning meal. This winning combination helps protect yourself longer and accomplish your best. OurCurcuma Smoked Salmon Cancer Bowl is a great way to make sure you get the ideal amounts of these key macronutrients, as well as a crowd of other important, mineral and antioxidant vitamins. "

"One of the biggest mistakes people do at breakfast do not eat enough quality food," saysMeghan Sedivy, Rd, LDN ofFresh thyme market. "In the morning, your energy stores are exhausted up to 80% of the previous night. Without food, your body begins to conserve energy and burning less calories - slow down your metabolism. Studies show that skippers Breakfast were almost five times more likely to be obese than people who have breakfast. "

So, what are the best breakfast foods to eat? Below we listed six healthy things that dietitians recommend that you eat regularly to properly power your body. For even healthier meals throughout the day, check out our list of100 recipes the easiest you can do.

"groats is an entire grain of high fibers, which provides iron vitamins, B andcomplex carbohydratesand beta-glucan fiber can help help heart and digestive health, "says Sarah Schlichter, MPH, RDN ofTummy bucket list. "To increase protein intake [in your oats], you can cook your oatmeal in the milk, add eggs or egg whites, add protein powder or Greek yogurt. Healthy greases can be added with nut butter, nuts and seeds, including chia seeds, flax seeds and hemp seeds. Fruit and banana berries - can further increase the contents of nutrition , while offering more fiber and micronutrients. Finally, flavors like cinnamon, ginger, nutmeg, vanilla, honey, brown sugar and curcuma are great flavor improvers with favorable properties. health. "

While all thesefittings Are excellent choices to prevent your morning oatal bowl, be sure to avoid going to the sea with some sweet and fattening options that will let you feel slowly instead of your energy consumption. .

"It is important to understand that the preparation of oatmeal will determine its benefits in your breakfast rotation," saysTrista Best, MPH, Rd, LD of the balance a supplement. "Loading oatmeal with sugar, butter and creams will increase its calorie density and deny many positive nutrients that it provides. Fortunately, by selecting nutrient linings and mixtures such as nuts, fruit Fresh, nuts-based milk and walnuts The sweeteners, oatmeal can become a powerful breakfast food for your health. "

here isThe secret turn to make your oatmeal in better health, according to a dietician.

Oats is an excellent example of good healthwhole grainsBut it's not forced to be the only whole grain you stick for breakfast. In fact, there are many whole grain products that you can choose from those who will satisfy you in the same way.and give you all theseFiber-rich advantages.

"Whole grains are an excellent choice for breakfast"Jinan Banna, PhD, Rdsaid. "Oats is an excellent example and is an excellent choice because they provide fibers, proteins and vitamins and minerals. Whole-grain food will help you stay full until you have a sustained energy. "

You can even turn your favorite foods into whole grains - as with thisRecipe of plants-based whole grain pancakes!

"Greek yogurt is an excellent addition to breakfast because it contains protein and calcium to help maintain the muscles and health of bones, as well as probiotics, "friendly" bacteria that promotehealthy digestion, "Sédivier said.

here isWhat happens to your body when you eat Greek yogurt.

"Bays are one of the most diverse categories of fruits, "says Mackenzie Burgess, RDN and recipe developer toCheerful choice. "They contain phytonutrients for health called anthocyanins, which can help combat inflammation, reduce blood pressure and reduce the risk of heart disease. Bored to eat them alone? Try cashing in aChia Seed Day with Two Ingredients, slice on the toast of peanut butter or add toNight oats. "

"On average, a medium size California Cara Cara or NAVEL Orange contains 3 grams ofalimentary fiber, who can help you stay further longer, improve yourselfblood cholesterol levels,and reduce your risk of heart disease, stroke, obesity and even type 2 diabetes, saysFrances Largeman-Roth, RDN, nutrition expert and author ofSmoothies & Juice: cooking healing prevention. "Oranges are also very moisturizing and naturally contain potassium, an electrolyte our body can not do its own. When I start amplifying my spring shape, I like to have an orange at breakfast. Potassium is essential for muscle contractions and hydration among other benefits. "

"Eggs are one of the healthiest breakfast foods you can eat, "says Megan Byrd, RD ofThe dietitian of Oregon. "The eggs are known to be rich in protein and vitamin D, but they are also one of the best sources of choline. Choline aids in the function of metabolism and are essential to the development of fetal growth. This makes it possible. Extremely healthy eggs for pregnant women. "

Most registered dietitians would suggest finding ways toAdd proteins to your breakfast for sustainable energy and satisfaction after your meal. As long as it's something you love and something healthy for your body, it can come in any form.

"The best breakfast is the one you like to eat," saysAmy Goodson, MS, RD, CSSD, LD, author ofThe Sports Nutrition Playbook. "You can prepare a day full of energy and less hungry Pangs by eating an excellent breakfast! The goal is to get a high fiber glucid and a protein. Greek yogurt is an easy food to taste to the protein that can be done anyway you like. You can add fresh fruit like grapefruit, peaches and all bays or top with whole granola for fiber. And this dietician loves oatmeal With peanut butter! high fiber with added proteins and a healthy grease of peanut butter, this breakfast will keep you satisfy for hours and it's easy to hurry! "

Dr. Rachel Paul, PhD, RD ofCOLLEGENUTIENTIONRIONISTIST.COMWe recommend that you focus on higher grease and protein breakfasts that hold you fully during lunch. Some of its favorite combinations include twohard boiled eggs With a packet of guacamole, a greek yogurt of low sugar with crushed nuts, an apple or a banana with two tablespoons of peanut butter.

Overall, find ways to add thesekey elements-Protein, fiber and grease will help you keep youfeel full For the rest of the morning.

"As an authorized dietitian, I recommend eating a well-rounded breakfast consisting of lean protein, quality carbohydrates, healthy greases and fresh products," says Sédivier. "The combination of these meal components creates a full meal filled with nutrients to fill you and keep you fully up your next meal."

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