How to Build a Balanced Breakfast

Breakfast is the most important meal of the day for a reason. You are literally "breaking" your "fast" from a long night's rest. Your body needs fuel after waking up, and a balanced meal is the best way to start the day off right!

To build a balanced breakfast, you will need:

• Fiber-rich carbs:

This will provide sustainable energy to help you feel full longer.

Examples: whole grain toast/bagels/oats/wrap/cereal/pancakes

• Fruits/vegetables:

This will provide you with micronutrients, including vitamin C, folate, and potassium.

Examples: 1 piece of fruit (banana, apple, peach), 1/2 cup berries, 1/2 avocado, 1/2 cup 100% juice

• Protein:

Reduces hunger and helps build muscle.

Examples: eggs, turkey bacon/sausage, cheese, milk

• Healthy fats:

This will help lower LDL cholesterol and blood pressure.

Examples: avocado, olive oil, seeds, nuts, nut butter.

Breakfast examples:

• Overnight Oats: oats (fiber-rich carbs), Greek yogurt (protein), flax seeds (healthy fat), milk (protein), berries (fruit)

• Whole-Grain Pancakes (fiber-rich carbs) topped with nut butter (protein) and berries (fruit)

• Vegetables Omelet: eggs (protein), onions, spinach, red bell pepper, mushrooms (vegetables) with berries (fruit)

• Eggs (protein) with cheese (protein/fat), on a whole grain bagel (fiber-rich carbs), and 1 medium banana

• Whole-Grain Toast (fiber-rich carbs) with sliced avocado (healthy fat), sliced tomato (fruit), egg (protein), and milk

References:

Magee, H. (2020, May 04). How to Build a Balanced Breakfast. Retrieved December 19, 2020, from http://hannahmageerd.com/how-to-build-a-balanced-breakfast/