Starting your day off with a healthy breakfast is a helpful tool for many people looking to control their weight.
Although breakfast isn’t essential, many people prefer starting the day with some healthy food.
So, if you’re looking for ways to make better choices for your morning meal and possibly lose some weight too, just keep these four tips below in mind each day and the next time you go shopping at the store.
1. Pick Something With Protein
Protein is a helpful component of a healthy breakfast even if you’re not looking to lose weight or build lean muscle (which it helps dramatically with).
Choose a lean source of protein that you enjoy.
Here are nutrient-dense protein options you could enjoy as part of a healthy breakfast:
- An egg with egg whites
- Nonfat or low-fat plain Greek yogurt
- Hemp protein
- Whey protein
- A protein powder blend made from whole foods
- Homemade veggie burger for a savory breakfast
- Chia seeds
- Hemp seeds
The grams of protein you eat can also add up quickly, so aim to get in around 15-25 grams of protein for the most filling benefits.
Not into bacon or eggs? Add any of these protein sources to your morning meal that don’t contain meat, dairy, or eggs if you’d like more ideas to make a healthy breakfast.
2. Get Your Fiber Fill
Fiber does many things in your body, but one of the most beneficial things it does is keep you full and satisfied without adding calories to your meals.
Fiber feeds the good bacteria in your digestive tract helping to keep your microbiome in check.
Having at least 5-8 grams of fiber at breakfast is a great place to start if you’re just beginning to add more fiber to your day, but don’t be afraid to go upwards to 10-15 grams if your body can handle it.
It’s easier to pack more fiber into your meal than you might think, too. A 1/3 cup of oatmeal has 6 grams of fiber, 1 cup of blueberries has 7 grams, and 1 tablespoon of ground flax has 4 grams. An apple has 4 grams of fiber and a plant-based protein powder, such as hemp protein, may also contain fiber in it too, even up to 12 grams per scoop in some varieties!
You need at least 25-30 grams of fiber per day for optimal health, but you don’t want to get all those grams of fiber in at one meal.
So take it slowly when you add more fiber to your morning meal to be sure that you don’t experience any uncomfortable levels of bloating.
3. Don’t Forget to Eat Something Fresh
If you’re used to just eating a bowl of oatmeal or some eggs each morning, consider having something fresh like some berries, an apple, or even some greens with your morning meal.
Fresh foods are also important components when it comes to building a healthy breakfast and can also help you feel more energized along with help you lose weight.
Produce is full of vitamins, minerals, amino acids, fiber, and water that will help energize and hydrate you first thing each day. It’s also one of the most important things you can add to your diet.
Want some healthy breakfast recipe ideas? Here are some tasty options to get you started!
4. Fear Not, Have a Little Fat
A healthy breakfast doesn’t mean a fat-free one, so be sure to add a little fat from some ground flax, chia seeds, avocado, coconut, or even some eggs if you eat them.
A little fat at breakfast won’t cause you to gain weight, but because it is more calorie-dense, you don’t want to eat too much.
Even options like plain peanut or almond butter can provide some healthy fats, protein, and they’ll also supply your body with vitamins and minerals that you won’t get from fatty packaged foods or fast food options.