Breakfast is the most important meal of the day because what you eat (or don’t eat) will play a huge part in how you feel the rest of the day. Yes, that one meal in the morning will affect your mood, blood sugar, hunger, and food choices for the rest of the day – wow! So what do you choose when it comes to choosing your breakfast?!
Below lists what to eat and what to skip when it comes to breakfast:
1. If you are craving pancakes…
Pancakes are high carb and low fiber (yes even whole wheat) and low in nutrients – and that’s before you add any type of topping or filler (ie syrup). Pancakes should really just be called “cake” because that’s basically what they are. There are certainly ways to make healthy versions of pancakes, but traditional pancakes are a no-no.
Instead go for the gluten-free oatmeal. This way you are still getting the carbs you crave minus the sugar, and some fiber and resistant starch to keep you full.
2. If you are starving…
SKIP: Breakfast burrito
I get it, you are starving, and a breakfast burrito sounds very tempting, but All of the ingredients in your typical breakfast burrito are filling enough! You don’t need the wrapper which has little to no nutritional value.
Get more bang for your buck with an omelette which gives you a great combination of eggs, veggies, and maybe even a cheese or another protein which will keep you full and satisfied.
3. If you are craving juice…
SKIP: All juices (unless made only from vegetables)
Juice is basically a fruit squeezed of all its sugar and put into a glass for you to drink. When you just drink the juice you are missing out on vital nutrients and fiber which comes from the fruit itself – not it’s fluid.
EAT: Fruit bowl
Always go for the whole food rather than the liquid coming from the food. The food itself has the majority of the nutrients and all of the fiber compared to its juice.
4. If you are craving coffee…
SKIP: Everything but black coffee
When a “coffee drink” has more ingredients other than coffee, it’s not really coffee anymore. Your frappuccinos, mochas, lattes, pumps of different flavored syrups, are not doing you any good because they contain zero healthy nutrients and are just adding chemicals, sugar, and empty calories.
DRINK: Black coffee (i.e. ingredients include only water and coffee beans)
If you want coffee, stick to the real deal, and if you want to fancy it up then get a cold brew or add a splash of almond milk.
5. If you are craving a bagel…
Did you know that a standard bagel is equivalent to four pieces of bread?! This super high carb meal causes your blood sugar to skyrocket and then shoot right back down making you feel lethargic and sleepy – the last thing you want to feel like in the morning! No one needs that much carb in one sitting.
EAT: Open face egg sandwich
Add slices of avocado or another egg or protein source if you are extra hungry. Adding more protein or fat will not cause any blood sugar changes, and will keep you more full and satisfied.
6. If you are craving a bowl of oatmeal…
SKIP: Quick oats
Also referred to as “instant oats” these type of oats have been highly processed meaning they have been stripped of most of their nutritional value. And definitely stay away from the pre-packaged instant oats that have been infused with maple and other sugars.
EAT: Irish oats
Irish oats are also called steel-cut oats and are the least processed of the oats. This means they will give you the greatest nutritional value.
7. If you are cravings a bowl of cereal…
SKIP: Raisin Bran
I can’t even count how many times a patient has told me they are trying to eat healthy and so they started eating Raisin Bran. This cereal has approximately 17 grams of sugar in one serving! To put this into perspective, guidelines recommend no more than 25 grams of sugar per DAY! And unless you are precisely measuring this serving you are likely taking in even more.
EAT: Fiber One Original
Fiber One is hands-down the best choice in terms of cereal. It is high in fiber, low in calories, and contains zero sugar. However, It’s not gluten-free, but it is the absolute best choice when it comes to choosing cereal.
8. If you are craving yogurt…
SKIP: Flavored yogurt
In general, all flavored yogurts have too much sugar. Anything over 5 grams of sugar is too much, and most have over 10 grams – no bueno. Be especially weary of “fat-free” marketing because this almost always means additional sugar has been added to give it flavor (since the fat has been taken out).
EAT: Plain Greek yogurt
Plain is the main thing you want to look for, Greek is best because this type of yogurt contains the greatest amount of protein. Still check the nutrition label because sometimes plain yogurt still has a ton of sugar in it. To add some sweetness consider adding some berries and nuts.