Allow us to turn this around and ask, What are you in the mood for? And, more importantly, What makes you feel good throughout the day?
Because, really, that’s what should inform your breakfast decisions.
But can we start somewhere, with real guidelines?
“You want to aim for a breakfast that combines good carbs and fiber with some protein and a little healthy fat,” says Kimberly Diamond, MS, CNS. “This first meal gives you a chance to jump-start your nutrition intake for the day, as well as refuel after an eight hour fast.”
(Of course, this assumes you eat breakfast. Not everyone does, and we’re not saying you must.)
How does that translate into food options? Here’s what forms the core of a healthy breakfast:
- Whole Grains such as oatmeal, or whole grain bread, pancakes, waffles or muffins. Look for “100% Whole Grain” or “100% Whole Wheat” on the packaging. Or, better yet, make something healthy and scrumptious from scratch.
- Low-Fat Dairy like milk or plain yogurt, cottage or other natural cheese.
- Fruits and Vegetables — fresh or frozen. For example, top your cereal with berries or add them in to a smoothie; have a glass of unsweetened juice. Veggies can be tossed into an egg scramble or omelet.
- Lean Protein, including eggs, peanut butter, lean meat, poultry or fish.
“A mix and match combination of complex carbohydrates (fruits and veggies), fiber (whole grains), protein and a small amount of fat is not only nutrient-dense but keeps you feeling full for hours,” says Diamond.
Research has shown that a high-protein breakfast does a better job of decreasing levels of “the hunger hormone” ghrelin later in the day than one that’s high in carbs. However, if you feel fantastic fueling up on a stack of pancakes, have at it.
If you’re interested, there are plenty of articles about breakfasts of nutrition and fitness experts. Or simply google “delicious healthy breakfast” for ideas. The number of tips, recipe suggestions and creative ways to break out of a boring oatmeal rut (or to make your oatmeal less boring) is endless.
With so many options, it sounds like there are no bad choices.
Not so fast. Highly processed cereals that shall go nameless — but are made with white flour, sugar and plenty of unrecognizable ingredients — are probably not a great idea. They can spike your blood glucose levels.
“That’s not only bad for your health, you’ll probably end up with hunger pangs, and an energy crash, soon after eating,” says Diamond. And parents, please note: Legit studies have linked the food dyes in brightly colored cereals and ADHD in kids.
Bagels and doughnuts also shouldn’t be your go-to first choice for pretty much the same reasons.
Fine by me. I love bacon more than bagels.
Well… Many processed breakfast meats, such as bacon and sausage, are high in saturated fat and sodium. Those with cardiovascular issues — or anyone trying to drop a few pounds — should proceed with caution and in moderation. If you need another reason to pass on the Oscar Mayer Thick Cut slices, consider that cured meats have been linked to COPD; and, the nitrates and nitrites in sausage and other red meats have been linked to an increased risk of cancer.
Trump is terrified that Russian interference is ‘undercutting his legitimacy’: ex-DNI lawyer
On Thursday's edition of CNN's "OutFront," Robert Litt, the former general counsel to the Director of National Intelligence, cut to the heart of President Donald Trump's fury over the ongoing reports Russia is planning to intervene to rig the presidential election in his favor.
"Why do you think he refuses to accept the intelligence, and now, by his behavior and this coincidence that is not a coincidence, seems to be having the same reaction again?" asked host Erin Burnett.
"Well, I don't want to go into psychoanalyzing the president, but it's pretty clear that he views the possibility that the Russians attempted to influence the election on his behalf is undercutting his legitimacy in some respect," said Litt. "He's working backwards from that conclusion to talk about the facts ... this has been a consistent pattern all along of denial of what the intelligence community is finding."
WATCH LIVE: Donald Trump holds 2020 reelection rally in Colorado Springs
Donald Trump was late to take the stage at a campaign rally in Colorado Springs after a bombshell report that Russian Federation President Vladimir Putin was one of the president's 2020 supporters.
Trump was scheduled to begin speaking at 5:00 p.m. Mountain Time at the Broadmoor World Arena, which has a capacity of 8,000. Trump took the stage 25 minutes later.
The rally is seen as a thank you for Sen. Cory Gardner (R-CO), who voted to acquit the commander-in-chief following the Senate impeachment trial.
Garner is facing a tough re-election in 2020 in a state that has been trending Democratic.
Internet explodes over news that Putin is planning to sabotage the election for Trump — yet again
On Thursday, The New York Times revealed that Russian President Vladimir Putin is prepared to interfere in the 2020 presidential election to help President Donald Trump win a second term — and that Trump's first reaction was outrage that House Democrats had been briefed on the matter.
The news was met with horror and outrage on social media:
Republicans keep blocking election security bills in the Senate, and now we know why: