It’s called the most important meal of the day for good reason.
Breakfast is one of the first opportunities you have to take a step toward your health goals each day.
When you’re not too hungry, younot hangry youtend to make healthier choices.
Photo: Getty Images / Assja / Betelgejze
They all take less than 10 minutes to whip up and will keep you satisfied all morning.
Protein, on the other hand, helps to retain muscle mass because it promotes muscle growth and repair.
The more muscle you have, themore calories you’ll burn at rest.
Harris-Pincus suggests aiming for 20 to 30 grams of protein at each meal, including breakfast.
Get that in with breakfast staples like Greek yogurt, cottage cheese or eggs.
For a tasty protein boost, try aBerry-Kefir Smoothie,Easy Loaded Baked Omelet MuffinsorPesto Scrambled Eggs.
Harris-Pincus generally recommends aiming for a minimum of 300 calories.
Go lower than that, and you’ll be shortchanging yourself on nutrition and a satisfying amount of food.
Make somePeanut Butter Protein Overnight Oatsor aPineapple Green Smoothie.
You’re Falling Short of Fiber
Fiberis a keep-you-full nutrient that can help you lose weight.
However, most of us don’t get enough of it.
Harris-Pincus suggests aiming to get in one-third of your fiber needs for the day at breakfast.
That’s roughly 8 grams of fiber for women and 13 grams of fiber for men.
Not sure how to get there?
Thesehigh-fiber breakfast recipescan help you meet your daily goals.
With recipes likeEverything Bagel Avocado ToastandBlueberry Almond Chia Puddingon the menu, you don’t have to sacrifice flavor.
There’s No Color on Your Plate
Quick: Look at your breakfast bowl or plate.
Are there any fruits or vegetables on it?
“Increasing fruits and vegetables at breakfast can make a big impact on your metabolism,” says Smith.
Upping your current fruit and vegetable intake by one or two servings each day can help.
Produce is packed with good-for-you fiber and nutrients that boost overall health and can help you lose weight.
Quality counts the most.
“The goal is to have a body that’s healthy on the inside, regardless of your weight.
One of the best ways to do that is by focusing on fiber-rich produce.
