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We have discussed intermittent fasting over the last couple of months and its benefits for weight loss, disease prevention, reduced stress and inflammation, etc. However, intermittent fasting is not necessary to achieve your health goals. If you are accustomed to eating breakfast in the morning, you can still follow a healthy diet to achieve these goals. Be sure to include a good source of protein, healthy fat, and some fiber.
You will notice the selections below do contain carbohydrates, but the morning is the best time to consume carbs. Just be sure your carbohydrates are complex, meaning they contain fiber.
The following are some healthy breakfast ideas, all under about 250 calories:
Yes bacon. Many have avoided bacon for years now. While bacon is higher in saturated fat, the amount per serving is not that high. Also, there have been recent studies proving saturated fat intake may not be as detrimental to heart health as previously believed. I would still suggest not over consuming saturated fat if you are watching lipid levels. At 35 calories per slice, a couple of slices of real (preferably center -cut) bacon is not harmful to health or weight loss goals. Turkey bacon is fine if you prefer the taste, however, it’s higher in sodium, and about the same calories, so it’s not a necessary change to make in lieu of real bacon.
1-2 eggs any style, cooked in olive oil or a little butter, are a great source of protein to start your day. The yolks contain cholesterol but cholesterol in food does not affect lipid levels, the latest studies prove. Egg yolks can be a nutrition powerhouse, containing vitamins and minerals and antioxidants
Eggs are so quick and easy to cook. Keep a variety of cut up frozen veggies in your fridge to throw in. Top with a sprinkle of cheese and salsa.
You can enjoy a slice of whole wheat toast with your breakfast. I like Nature’s Own 100% Whole Wheat bread. At only 60 calories per slice, it also contains four grams of protein and two grams of fiber.
An appropriate portion would be one slice of toast, one fourth of an avocado, sliced. Drizzle with olive oil and salt and pepper. You can add one slice of cheese or and egg to boost protein.
I like plain, low or full fat Greek yogurt. My favorite brand is Wallaby- available at Whole Foods or online. Some fat content in the yogurt will keep you fuller for longer. Add berries of any kind to provide vitamins, antioxidants, and fiber. You can also add a small handful of nuts to add crunch and boost omega 3 intake- the best source are walnuts, but any nuts are good.
The brand Van makes a delicious whole grain, high fiber, frozen waffle. Add a tablespoon of nut butter to provide healthy fat and protein, instead of syrup. This is one of my favorite breakfasts, especially for kids, and it’s suer quick and easy.
Start with any milk, unsweet soy milk or almond milk, add about a cup of frozen or fresh berries, half to one full scoop whey protein powder. Option to add tablespoon flaxseed oil for a little healthy fat, or one fourth of an avocado. You can also add spinach or any greens of choice to further boost vitamin and mineral intake.
I like old fashioned, Quaker Oats. It cooks quickly and has more fiber. An appropriate serving in one half to one whole cup cooked oatmeal. Throw in some berries and a handful of nuts for a balanced, filling meal. If your in a rush, Think Thin makes a good, microwaveable high protein, high fiber oatmeal.
I suggest one slice of Nature’s Own Whole Wheat bread soaked in a whole egg and a drop of vanilla extract. Top with a little butter.
Look for ones that contain no more than 5-7 grams of sugar, at least 10 grams of protein, under 250 calories. I like Quest bars, Think Thin, and Powercrunch bars.
Available in the frozen food section of the supermarket, has a lot of good microwaveable breakfast options.
If you’re not a fan of breakfast food but like to eat something in the morning, have a turkey sandwich or simply a slice of whole wheat toast with a slice of cheese or nut butter. Breakfast does not have to be traditional.
A couple of healthier fast food options – Egg Bites from Starbucks, Egg McMuffin from McDonalds.
Limit sugary food in the am and keep carb portions in check, no more than 15-30 grams. Focus on protein and healthy fat to steady blood sugar levels and provide fuel for your body throughout the morning.
