ADVERTISEMENT

This formula will ensure your breakfast keeps you full until lunch every day

Aim for a balanced meal that includes lean protein, healthy fats, and fiber-rich carbs.

But sadly, to reap these benefits, you can’t eat just anything your heart desires.

“Breakfast is our chance to start the day with balanced nutrition that can stabilize blood sugars and regulate appetite for the rest of the day,” says Cara Harbstreet, R.D., of Street Smart Nutrition. But unfortunately, breakfast is traditionally a starchy paradise: White toast, bagels, pancakes, donuts, and more make up some of the most ubiquitous breakfast foods. “This can be good for energy levels, but it doesn’t last unless we have other elements for satiety,” she says.

Instead, aim for a balanced meal that includes lean protein, healthy fats, and fiber-rich carbs. ”Balancing foods give you a steady stream of energy,” heading off a sugar rush and hunger pains before your next meal, says Kristina LaRue, R.D. “Compare a donut to an egg omelet with veggies and a side of fruit. That balanced energy will help you power through the morning.”

ADVERTISEMENT

To help you figure out if your breakfast hits the mark, measure your morning meal against this simple equation: Breakfast = Lean protein + healthy fat + fiber-rich carbs.

Stick with eggs, Greek yogurt, and lean breakfast meats, which helps control your blood sugar and gives you body the building blocks for strong bones and muscles, says LaRue. Combine your choice of lean protein with whole grains like oatmeal, whole-grain bread, or quinoa, and fruits and vegetables, which provide fiber and complex carbohydrates that help you feel full longer. And don’t shun fats like nut butters, avocado and olive oil. Your body need fat to absorb vitamins in your food, and they contribute to the “fullness factor”, says LaRue. (Meaning, they'll help you feel satisfied for longer.)

And don’t be afraid to think outside of the traditional breakfast box, says Harbstreet. “If we expand options to include foods or ingredients more common in lunch or dinner meals, we introduce more variety and convenience,” she says. “In some cases, dinner leftovers from the night before can be one of the best choices to save time, cleanup, and effort in the early morning hours.”

If you need inspiration, here are some healthy breakfast options that make the grade.

JOIN OUR PULSE COMMUNITY!

Unblock notifications in browser settings.
ADVERTISEMENT

Eyewitness? Submit your stories now via social or:

Email: eyewitness@pulse.ng

Recommended articles

The largest snake in the world Ana Julia is dead — unknown gunmen suspected

The largest snake in the world Ana Julia is dead — unknown gunmen suspected

10 sexual benefits of watermelon for men and women

10 sexual benefits of watermelon for men and women

8 sexual benefits of ginger for men and women

8 sexual benefits of ginger for men and women

10 Sex Positions for Super-Deep Penetration

10 Sex Positions for Super-Deep Penetration

What It Feels Like to Use a Butt Plug While Masturbating

What It Feels Like to Use a Butt Plug While Masturbating

11 Ways Men Can Make Their Orgasms Even Better

11 Ways Men Can Make Their Orgasms Even Better

10 latest senator styles for men

10 latest senator styles for men

Why You Should Try Anal Fingering Before Having Anal Sex

Why You Should Try Anal Fingering Before Having Anal Sex

5 Sex Positions to Stimulate Her G-Spot

5 Sex Positions to Stimulate Her G-Spot

Dr Akpa Chidinma of Curvy Girl Essentials champions inclusivity in beauty standards

Dr Akpa Chidinma of Curvy Girl Essentials champions inclusivity in beauty standards

Pocketwatching in Relationships: What it is and how to deal with it

Pocketwatching in Relationships: What it is and how to deal with it

Money or love? Which is the most important in relationships, according to science?

Money or love? Which is the most important in relationships, according to science?

ADVERTISEMENT
ADVERTISEMENT