The image shows a woman holding a large coffee and eating a muffin for breakfast. Are you unknowingly sabotaging your health, fitness, and weight loss goals with your breakfast choices? The first meal of the day can set the tone for the rest of the day, so it’s important to choose wisely. Registered dietitian Jennifer Kerner suggests viewing healthy food choices as a spectrum rather than labeling foods as strictly good or bad. However, there are certain things to look for and avoid in order to maximize the nutrition of your breakfast.
One common breakfast mistake is causing blood sugar spikes by choosing foods that lack protein, fiber, and fat. While oatmeal may seem like a healthy option, it can lead to increased calorie consumption later in the day. Protein is key for satiety and boosting metabolism, so incorporating sources like eggs or peanut butter into your breakfast is beneficial.
Be cautious of „healthy“ foods like muffins or breakfast bars that may contain high amounts of added sugars. Opt for higher-fiber, higher-protein, and lower-sugar options whenever possible. Healthy fats, such as those found in avocado and Greek yogurt, can help keep you full for longer and prevent overeating later in the day.
Instead of rushing through breakfast or skipping it altogether, take the time to sit down and mindfully enjoy a balanced meal. Mindfully skipping breakfast as part of intermittent fasting is different from skipping it due to time constraints. Stick to whole foods and remember the protein-fiber-fat combination for a satisfying and nutritious start to your day.