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- “Most of us need food within one to three hours of waking,” says Marissa (Meshulam) Karp, MS, RD, CDN. Of course, factors like your schedule, activity level, and medical conditions will determine the optimal time for you. But in general, one to three hours after waking is the sweet spot, with most people falling in the one-hour timeframe.
www.realsimple.com/best-time-to-eat-breakfast-8733048
People also ask
Should you eat a healthy breakfast?
How do I choose a good time to eat breakfast?
Do you eat breakfast every day?
Is breakfast the most important meal of the day?
Why should you eat breakfast?
What time should you eat breakfast? The pandemic lockdowns gave many the chance to have a later breakfast, with 69 percent eating after 8am, a jump from 50 percent, according to Kantar analyst...
How to have a healthy breakfast. Breakfast is an important part of a balanced diet - so get our senior dietitian Victoria Taylor's tips on how to start your day the healthy way. As many as one in five adults in the UK don’t eat breakfast every day.
- Overview
- 1. Eggs
- 2. Greek yogurt
- 3. Coffee
- 4. Oatmeal
- 5. Chia seeds
- 6. Berries
- 7. Cottage cheese
- 8. Whole grain toast
- 9. Nuts
A balanced breakfast typically includes protein, fiber, and a range of nutrients. If you’re looking for a healthy morning meal, try easy options like eggs, whole wheat toast with toppings, nuts, and green tea.
Breakfast is a great way to start your day. A nutritious breakfast can provide long-lasting energy and keep you full for hours. A good breakfast is typically high in fiber, protein, healthy fats, and micronutrients.
Some commercial breakfast foods can be high in sugar, refined carbs, and additives. Instead, why not try some nutrient-dense fresh options?
Here are 12 of the best foods and drinks to enjoy in the morning.
Eggs make a simple, nutritious breakfast choice.
They provide protein, which is essential for muscle growth and maintenance. It can also keep you feeling full.
In a 2020 study, people who had eggs and toast for breakfast reported significantly less hunger than those who had bran cereal, suggesting the higher protein intake — 25 grams versus 11 grams — promoted greater fullness.
The egg group also ate fewer calories at lunch, suggesting eggs support satiety — the feeling of being full — which can help with weight management.
Eggs also contain:
•lutein and zeaxanthin in the yolk, antioxidants that appear to support eye health and may have benefits for skin, liver, eye, and cardiovascular health
Greek yogurt is a great option for a quick breakfast.
It’s made by straining whey and other liquid from milk curds, which produces a creamy product higher in protein than regular yogurt.
It’s also lower in calories than many other protein sources. A 1-cup (245-gram) serving provides 25 grams of protein but only 149 calories.
Other nutrients in Greek yogurt include:
•calcium
•vitamin B12
Coffee contains caffeine, a molecule that promotes alertness, improves mood, and increases physical and mental performance.
It also may also contain a range of polyphenols, compounds with antioxidant and anti-inflammatory properties.
Studies suggest that it’s safe for most adults to drink up to 3 cups (710 ml) of coffee per day — or up to 400 mg of caffeine.
During pregnancy, people should consume no more than 200 mg of caffeine per day, as caffeine may increase the risk of complications.
Drink your coffee black or with dairy or plant-based milk. Try to avoid sugar or use it sparingly, as too much sugar is linked to health risks.
Summary
Oatmeal is made from rolled or steel-cut oats. It contains a soluble fiber called beta-glucan, which can help lower cholesterol and glucose levels, and also has antioxidant and probiotic properties.
Because of the way the body processes oats, they will also leave you feeling full for longer, reducing the temptation to snack mid-morning.
Oats also provide:
•iron
•B vitamins
•manganese
Chia seeds are a good source of fiber.
One ounce (28 grams) of dried chia seeds provides close to 10 g of fiber.
This fiber is also soluble, which means it absorbs water and increases the volume of food moving through your digestive tract, making you feel fuller for longer.
The nutrients in chia seeds may also help manage glucose levels, lower cholesterol, and prevent inflammation, among other benefits.
Berries — including blueberries, raspberries, strawberries, and blackberries — are delicious and packed with antioxidants.
They provide a sweet treat that tends to be high in fiber and low in calories.
Berries also offer antioxidants called anthocyanins, which provide the characteristic blue, purple, and red colors of berries. A diet high in anthocyanins may help protect against inflammation, heart disease, cancer, diabetes, and other chronic conditions.
Add berries to Greek yogurt, cottage cheese, oatmeal, chia pudding, or a fruit smoothie for a tasty breakfast.
Summary
Berries are high in fiber and low in calories. They’re also rich in antioxidants that may decrease your risk of disease.
Cottage cheese is a high protein breakfast item, providing 24 g of protein per cup (220 g). For this reason, it is also filling. One 2015 study found cottage cheese to be as satisfying as eggs.
Cottage cheese is low in calories, providing only 180 calories per cup (220 g). This means it may support weight loss without leaving you feeling hungry.
You can eat cottage cheese with many other nutritious foods, such as berries, peaches, tomatoes, cucumbers, chia seeds, flaxseeds, or granola.
Summary
Whole grain toast is high in fiber and complex carbs. These digest slowly, help you feel full for longer, and are less likely to raise blood sugar levels than breads or pastries made with white flour.
You can pair whole wheat toast with many foods, including:
•mashed egg and tomato
•avocado and chili flakes
•unsweetened, whole peanut butter and banana
•cottage cheese and strawberries
Nuts of all types provide magnesium, potassium, heart-healthy monounsaturated fat, and antioxidants.
Their protein, fat, and fiber content also means they can promote fullness and may help in weight management.
A 2022 review concluded that, unless you have a nut allergy, eating a handful of nuts and seeds per day may help reduce the risk of cardiovascular disease and other health conditions.
Too many nuts could lead to weight gain, however, as they tend to be high in calories. It’s also best to use plain nuts without added salt, sugar, or oil, as these ingredients may be detrimental to health.
Topping Greek yogurt, cottage cheese, or oatmeal with a spoonful or two of chopped nuts is a great way to increase your breakfast’s nutritional value.
Summary
- Franziska Spritzler
- Baked tomatoes on toast. Prep: 5 mins; Cook: 15 mins.
- Banana and apricot bagels. Prep: 10 mins; Cook: 2 mins.
- Blueberry and banana smoothie. Prep: 5 mins.
- Blueberry and banana muffins. Prep: 10 mins; Cook: 25 mins.
Choose a healthy, balanced meal within a few hours of waking if possible. What: A well planned breakfast could contain one of each of the following: Fibre rich carbohydrate source: Carbohydrate provides us with energy and fuel for the day ahead, as well as being a valuable source of fibre to protect gut health.
6 days ago · The Best Time to Eat Breakfast. The best time to eat breakfast comes down to timing, rather than the time on the clock. “Most of us need food within one to three hours of waking,” says Marissa (Meshulam) Karp, MS, RD, CDN. Of course, factors like your schedule, activity level, and medical conditions will determine the optimal time for you.
Sep 24, 2023 · Want to know what to eat for breakfast to keep your energy up, help you focus and support your overall health? Here are 10 of the best healthy breakfasts to eat, according to dietitians.
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