Here’s how to build a satisfying breakfast, according to a registered dietitian.
We’ve all been there.
We eat breakfast only to find our tummy grumbling a few minutes later.
Certain nutrients are more filling than others, andcough, coughsize matters.
Reason 1: It’s lacking in protein
So many typical breakfasts are carbs.
Oatmeal, cereal, pancakes, toast and bagels (mmm, bagels) are all high-carbohydrate foods.
Research points to eating 30 grams of protein to help keep you satisfied throughout the day.
Some high-protein breakfast foods to try?
Eggs, cottage cheese, Greek yogurt and nut butters.
Or, get inspired by thesehealthy high-protein breakfast and brunch recipes.
It takes longer to digest and is very satisfying.
How to boost the healthy fat you’re getting at breakfast?
There’s the new classic (or is it still a trend?
),avocado toast.
Instead of egg whites cooked in cooking spray, try an olive-oil fried whole egg with whole-grain toast.
Choose whole milk dairy instead of fat-free.
Don’t fret if your current breakfast lacks fiber.
There are plenty of high-fiber breakfast foods to choose from.
Chia seeds deliver a high-fiber punch in a small package.
So trade up your toast, add fruit and crunch on nuts and seeds to get your fiber fill.
Reason 4: It’s too high in sugar
Cinnamon buns.
Definitely deliciousbut they have more added sugar than it’s recommended you eat in a day.
That’s probably not surprising to you.
But you may be eating sneaky sources of sugar at breakfast.
Strawberry yogurt can give you 9 grams added sugar.
That’s because sugar is absorbed quickly and can cause your blood sugar levels to spike and then crash.
Savory breakfast dishes, like eggs, are usually lower in sugar.
Try eating a little bit more and see if that helps.
Of course your first meal isn’t going to fill you up if you skip it altogether.
Maybe you’re not hungry first thing.
No worries, your breakfast doesn’t have to be right when you wake up.
you’re able to also try breaking up your breakfast into two mini meals.
Welcome to The Beet.
