Healthy breakfast options for your morning routine

It can be difficult to stick to the long -term health objectives, but every morning presents a new opportunity to do so. When you start the day with a breakfast, you know your body and work on your overall goal, it is easier to maintain a healthy state of mind the rest of the day.

It would be wonderful if there was a final “Healthiest Breakfast” For everyone, but the reality is that there is no perfect breakfast. For example, someone who is at high risk of cardiovascular disease Can eat differently from someone whose main objective is hormonal balance. Likewise, someone who tries to develop muscles can eat differently from someone who works with their doctor to lose weight in a healthy way.

Curious to know what type of breakfast is align with your specific health goals? Continue to read to obtain the facts directly from the registered dietitists.

Scientific research has shown a Strong connection between diet and mental health. If your main objective is to support your mental health – including the management of depression or anxiety – LON BEN-ASHER,, a registered dietitiansaid that breakfast with omega-3 fatty acids, complex carbohydrates, proteins and fermented foods can help.

“”Omega-3 fats are well known for supporting brain health, (including) reducing symptoms of anxiety and depression, “said Ben-Aasher. “Complex carbohydrates help regulate blood sugar control while providing essential fuel to the body and increasing serotonin levels, which can improve mood.”

He added that fermented foods support the intestine, which is linked to better mental health. (THE Connection to the intestinal spirit is strong!)

Jason Levee,, A registered dietitian told HuffPost that an underestimated type of food that supports mental health is fruit. He explained that fruits are rich in antioxidants, which helps reduce inflammation, including in the brain. This benefits the overall health of the brain, including mental health.

With all this in mind, What does a mental breakfast look like? Ben-Aasher said that a tofu rushes with vegetables and one side of the Greek yogurt scent with chia seeds and bays is an example. Alex Oskian,, A recorded dietitian offered another excellent option: night oats based on rolled oat, chia seeds, protein powder and liquid of your choice, all garnished with bananas.

If you are a woman who is menopauseundergoes an intense premenstrual syndrome, or polycystic ovary syndrome Or endometriosisOne of your primary health goals can be to support your hormones through what you eat.

“Supporting blood sugar regulation is a great way to start balancing hormonal health,” Oskian told HuffPost.

She explained that it is because insulin, hormone that regulates blood sugar, also plays a role in the regulation of sex hormones like estrogens.

“When you are looking for a breakfast that supports balanced blood sugar, you will want to taste a meal that contains proteins as well as fibers that are not too rich in sugar. The two nutrients – fibers and proteins – are very useful for balancing blood sugar, and starting your day with a meal in lower sugar will prevent dreaded blood sugar shortly after breakfast, “said Oskian.

She noted that examples of this include an egg wheelbarrow with the vegetables you have on the hand or pudding of chia seeds based on coconut milk, protein powder and chia seeds, all mixed during the Night and garnished with berries in the morning.

The dike added to these tips, saying that breakfast with proteins, fats and carbohydrates helps balance blood sugar, which in turn supports hormonal balance. If smoothies are your essential breakfast, it has suggested incorporating nut butter, chia seeds or flax seeds for their balance of protein, fat and carbohydrates.

If you work with a doctor to lose weight in a healthy manner, the three registered dietitians agree that jumping breakfast is not the way to follow. Instead, they have all said what is most important is to prioritize protein for breakfast, which will help you stay full until lunchtime.

“We all know that many diets fail because we are just too hungry and the desires can take the best of us. Starting your day with a breakfast rich in protein will assure you to start your day with a full stomach, “said Oskian.

“(The key) is to stay full as long as possible, regardless of your age or your gender, while being a weight loss diet. Aiming to fill the foods that provide fibers as well as many micronutrients will help increase fullness while offering many nutrients by calorie, “she added.

If you want a breakfast for breakfast, Oskian said it was good – just associate food -rich food with it.

Certain breakfasts rich in protein The dietitists recommended for weight loss include an egg white omelet (egg whites are increasing fat -free proteins, said Oskian) with low fat cheese or whole grain toast with whole grain Avocado associated with Greek yogurt, oat -based granola and fruit.

Levee shared that the prioritization of protein for breakfast is not only important for weight loss; It is also important to gain muscle.

“It is really difficult to eat a sufficient amount of protein to gain muscle if your breakfast is not a meal rich in protein,” he said.

Regarding the amount of protein to obtain, Levee told HuffPost that it depends on the body size and the level of activity of a person, which, according to him, are more important factors than sex or the age. The larger your body size or the more active, you will need more protein.

“The best component of all diets to help build muscles is protein because the protein provides the body with the constituent elements that cause muscles. Thus, when someone seeks to gain muscle, prioritize proteins at all meals will be one of the most important things to do, as well as strength training“Said Oskian, adding to the advice of Levee.

Oskian recommended obtaining a third of your global protein needs from breakfast to eliminate a good part of your protein goal early during the day.

Experts said examples of a protein-rich breakfast include a protein shake made with protein powder, Greek yogurt, green leafy vegetables and the liquid of your choice, a cup and half of the Non -savored Greek yogurt garnished with nuts and fruit or oats garnished with oatmeal garnished with dual nuts and fruits.

Cardiovascular disease is the Cause of number one death in the United States,, So if you are at high risk For this (this includes people who have high blood pressure, high cholesterol or obesity), it is important to take care of your heart through what you eat – including breakfast.

“For optimal heart health, breakfast should include nutrient-rich foods that support cardiovascular function, manage cholesterol levels and reduce inflammation,” said Ben-Aasher.

He explained that this includes high foods Omega-3 fatty acids And fiber,, And he added that it is important to minimize foods rich in saturated fats and sodium. (It means no bacon or sausage.)

Examples of what it looks like include LOX or avocado on whole grain toast, oat flour associated with blanks of Greek yogurt or eggs and spinach.

Want to start the day with showing your intestine a little love? Levee and Ben-Aasher both shared that the prioritization of fibers and probiotic foods is essential. Levee said that it is important to incorporate both soluble fibers, which adds bulk to the stool so that you have well -formed poop and insoluble fibers, which prevents constipation by accelerating the digestive process.

Examples of soluble fibers Foods for breakfast include oats, fruits, nuts and seeds, and examples of insoluble fibers include bread and vegetables with whole grains. To start the day with probiotics in force, Ben-Aasher recommended that the kefir or yogurt in your breakfast.

Some examples of a healthy breakfast which includes fibers and probiotics include a smoothie made from kefir, green vegetables, bananas, chia seeds and blueberries, or night oats soaked with unsuccessful soybeans Gatted with chia seeds, mixed fruit, cinnamon, Greek yogurt and nuts.

Levee added that staying well hydrated is also important for intestinal health, so make sure you drink a lot of water for breakfast.

“This maintains the soft and passable stools,” he said.

As you can see, there are a lot in common with regard to what is a healthy breakfast. In general, aim to prioritize foods rich in nutrients while minimizing those poor in nutrients. Also make sure to find breakfasts that you really like the taste of who help you achieve your goals, because having a delicious meal is also important!