From eggs to oats to super green smoothies, nutritionists enjoy all kinds of healthy (and tasty) eats for their morning meal. The one thing the meals have in common? They exist.
Whether you consider breakfast the most important meal of the day or not, the experts will tell you that it's important enough to have seven days a week. One large study in Japan found that people who eat breakfast are more likely to maintain other healthy habits, and that breakfast skippers are more likely to be smokers and less receptive to eating fruits and veggies. Even more, those who stuck it out till lunch were nearly twice as likely to develop diabetes.
A breakfast ritual will also set a good example for the young 'uns, who studies show will do better in school if they consume healthy breakfasts.
So now that you've decided on breakfast, all that's left to figure out is what you'll be having. Get inspired by the nine breakfasts below, all approved and eaten by registered dietitians.
Scrambled Eggs With Fruit
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starts her day with two to three scrambled eggs (usually one whole egg and two whites, she says), a piece of fruit smeared with nut butter and a cup of tea."It’s quick and easy and I try to get around 20-25g of protein at breakfast to keep my hunger and cravings in check," the dietitian says. "To balance the protein from eggs, I get some carbs from the banana with fat from the nut butter."
Portable Breakfast Bar
enjoys a Kind Breakfast Bar
in the a.m. She washes it down with a latte. The dietitian says she loves the meal because "I can get my caffeine fix with some calcium and eat a nutritious bar with quality ingredients and nothing artificial.
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A blend of mixed greens, frozen mango, frozen berries, a banana and water is Christa Mantey
's breakfast recipe for success. "It's an awesome way to front load my day with the healthiest fuel there is -- raw, dark leafy greens and fruit," says the dietician. "It energizes me and sets my day up to continue eating healthy."
Oatmeal With Walnuts
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likes to start her morning with a little sweetness. She makes a bowl of oatmeal with walnuts, and sweetens it with a bit of honey or brown sugar."Oatmeal fills me up until lunch," the dietitian says. "It's low in sodium and saturated fat, high in healthy carbs that provide energy for my morning."
Fiber-Boosted Coffee + Drinkable Yogurt
fills up on nutrients as the sun rises, especially because she's a morning exerciser. A cup of coffee with a fiber supplement like Sunfiber
, a small glass of orange juice and a drinkable yogurt like Siggi's
usually make it into her routine. The dietitian says she adds Sunfiber to her java to increase her fiber intake without feeling bloated or weighed down. The O.J comes right before her workout to help her with endurance and she slugs back the yogurt after the sweat session. "[It's] the right carbohydrate-protein ratio for optimal post-workout refueling," she says.
Old Fashioned Rolled Oats With Fresh Fruit
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wakes up to deliciousness. Her morning starts with old-fashioned rolled oats made with milk and topped with nuts, chia seeds, fresh fruit and a touch of vanilla and cinnamon. It's all about satiety. "The oats provide soluble fiber, which along with the fat from the nuts and seeds, and the protein in the milk, all help keep me full until lunch time," says the dietitian."I love using chia seeds for their beneficial omega-3 fats." If you're not a chia fan, you can still certainly use Rumsey's sweetening trick. "Instead of sugar, I use fresh fruit like strawberries or chopped apple, and a little vanilla extra for sweetness. Oatmeal takes on the flavor of whatever you mix into it, and the flavor combinations are endless."
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takes her bowl of oatmeal to the next level by adding an egg, and then some. The registered dietitian starts with oatmeal and adds the egg, chia seeds, canned pumpkin cinnamon and peanut butter. She'll also have an apple or a pear on the side. [See: Why you should cook an egg into your oatmeal
.]The brimming bowl is the dietitian's favorite because "It's easy, quick, delicious and keeps me going all morning because it's high in protein and fiber."
Peanut Butter + Toast
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fuels up with a slice of whole grain, high fiber toast with peanut butter, slice banana and hemp hearts or chia seeds. The dietitian says this meal is portable, nutritious and flavorful. The heart-healthy fats, protein and fiber make it a very well-rounded welcome into the morning.
Egg White English Muffin With Cheese
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A whole wheat English muffin topped with an egg white and a slice of cheese is what Angela Ginn-Meadow
makes in the morning.The dairy, protein and whole grain-packed meal is easy to eat on the go, especially on "hectic mornings," the dietitian says.
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