Weekends are times for relaxing and sleeping in. We usually have more time to cook healthier foods for ourselves if we aren’t out and about. But what about the weekday mornings? How can we keep our morning meals simple when we are on the go, but still make them healthy and filling enough to help us last until lunch time?
If you’re looking for options that combine non-dairy fat with protein, nuts are a great way to go, both Ludwig and Willett say. Most nuts and seeds are good for you, but walnuts in particular are health champs. Smoked salmon is also a healthy, filling choice for your mornings, Ludwig says.
Another traditional breakfast hero: “Eggs!” says Dr. Robert Lustig, director of the Weight Assessment for Teen and Child Health (WATCH) Program at University of California, San Francisco.
“They’re delicious, and the amino acids in eggs bind to gut opioid receptors, which reduces hunger and increases satiety,” Lustig says. Eggs are also great sources of iron, folate and several more salubrious nutrients. And no, the yolks are nothing to fear. “The cholesterol in eggs was, and always will be, irrelevant,” Lustig adds, echoing the government health authorities that recently noted that cholesterol should not be a nutrient of special concern.
As for beverage options, wash down your breakfast with coffee or green tea. Coffee once got a bad rap—mostly because people who drank it tended to smoke, drink alcohol and engage in other unhealthy behaviors that skewed the data. Looked at on its own, however, coffee has been linked with lower rates of heart disease and improved gut health. Drinking it may even lower your risk for brain diseases like dementia. Many of those same benefits—and a few others—are also associated with tea consumption.
Just skip the sugar and other unhealthy additives, says Dr. Eliseo Guallar, a professor of epidemiology at Johns Hopkins School of Public Health. Guallar has studied the heart benefits of caffeinated coffee. He says “moderate” coffee consumption—three or four cups—seems to be healthful.
SCR: Read the rest of the article at: time.com/4323142/healthy-breakfast-recipes/
A nice simple filling breakfast to help you start your day right. Goes perfect with Sasquatch Coffee which you can get here.