What's healthier: A bowl of fruit or a fruit smoothie? A bagel or pancakes? The answers may surprise you, says registered dietitian Carlene Helble Thomas. Photograph courtesy of Shutterstock.
We always hear breakfast is the most important meal of the day. But while eating something is almost always better than skipping the first meal entirely, not all breakfast foods are created equal.
We chatted with registered dietitian Carlene Helble Thomasto get the scoop on what is truly the best fuel to start the day. She compared the nutritional value of ten common breakfast foods. Read on for which items came out on top, plus tips for making the less healthy choices more nutritious.
Estimated calories: 200 (smoothie with 1 banana, ½ cup Chobani yogurt, and 8 medium strawberries); 120 (1½ cups assorted fruit) Winner: Homemade smoothie. “A smoothie is more balanced than plain fruit for a meal,” says Thomas. “It has protein to keep you full, plus a variety of vitamins, minerals, and antioxidants, depending on the ingredients you select. You can even add spinach to your smoothie to get in a veggie before 8 AM. How to make a fruit bowl healthier: Pair with Greek yogurt to make a parfait, or have it over oatmeal or quinoa. “A bowl of fruit is missing protein and fat for a balanced breakfast. While a bowl of fruit is an amazing nutritious addition to any meal or snack, it’s not enough for a meal on its own, as it won’t keep you full very long,” says Thomas.
Oatmeal vs. Greek Yogurt
Estimated calories: 170 (steel-cut oats) or 130 (instant oatmeal); 140 (1 cup fat-free Greek yogurt) Winner: Greek yogurt. Fat-free Greek yogurt is “packed with protein, has no added sugar, and is an excellent source of low-fat calcium for strong bones. You’ll definitely feel full and focused to start your morning,” says Thomas. How to make oatmeal healthier: Make steel-cut or overnight oats for added fiber and protein, and top with a banana or berries. “The majority of the population uses instant or quick oatmeal for breakfast,” says Thomas. “While it’s convenient, you miss out on a ton of fiber and protein that comes with steel-cut oats. Instant oatmeal has about 12 grams of added sugar before you even touch it. It’s low on fiber and has less than three grams of protein—one serving of Greek yogurt has 23 grams.”
Peanut Butter on Whole Wheat Toast vs. Turkey Sausage on Whole Wheat English Muffin
Estimated calories: 185 (1 tablespoon peanut butter on whole wheat toast); 250 (2 turkey sausage patties and whole wheat English muffin) Winner: Peanut butter on whole wheat toast. “Whole grains have important B vitamins, which are good for a healthy metabolism. When you add peanut butter as a healthy fat, you’re also getting heart-healthy monounsaturated fats and the antioxidant vitamin E,” says Thomas. How to make the sausage sandwich a better choice: “Skip the sausage altogether, as it is high in sodium and saturated fat,” says Thomas. Instead, try a whole wheat English muffin with a scrambled egg, a slice of tomato, and sautéed spinach.
Scrambled Eggs vs. Special K Cereal
Estimated calories: 140 (for 2 scrambled eggs); 150 (1 cup Special K and ½ cup skim milk) Winner: Scrambled eggs. “Scrambled eggs are less processed than a diet cereal and have important nutrients such as choline for brain [health],” says Thomas. “Eggs are one of the most complete sources of protein nature has to offer.” How to make Special K healthier: Add sliced fruit to your cereal for more fiber. “Special K, and many [other brands of] cereal, is very processed. With only one gram of fiber per serving, you’re probably going to be hungry soon after breakfast,” says Thomas.
Bagel vs. Pancake
Estimated calories: 260 (one Einstein Brothers bagel); 200 (2⁄3 cup pancake batter, not including syrup) Winner: Neither. “Both pancakes and bagels are high in refined flour, which has important B vitamins removed,” says Thomas. “The toppings can also blow your healthy eating habits, as bagels typically come slathered in cream cheese and pancakes come with empty-calorie syrup.” How to make both healthier: Choose a whole wheat bagel topped with hummus, or make whole wheat pancakes topped with fresh fruit. “Size is everything when it comes to bagels and pancakes,” says Thomas. “Make sure you’re only eating one serving, and not a whole bagel, which may be up to three servings.”
Thomas added that all five of these suggested breakfasts should only be one part of a healthy morning meal for the average person. She says that based on a 2,000 calorie diet, breakfast should be approximately 550 calories. “A balanced breakfast helps us avoid overeating later in the day and fuel brain power we need for work,” says Thomas. “My ideal breakfast would be a scrambled egg with spinach and tomatoes, plus whole wheat toast and a side of fruit.”
Eating foods that are high in protein, fiber, or both can leave you feeling full for longer, making you less likely to snack on unhealthy options during the morning. High protein options include cottage cheese, yogurt, and eggs. Pair these with nutritious, high-fiber foods such as wholemeal bread, oats, and fruit.
“As a cardiologist, I regularly incorporate fruit that is high in fiber and vitamins and low in sugar into my breakfast, including berries, apples and sometimes pineapple—often combined with low-fat yogurt and granola for added fiber content,” says Dr. West.
Nuts and nut butter can support healthy aging and belly fat loss, whether you add them to your muesli, yoghurt, or whole-grain toast. They can also be used as a topping for foods like muesli and yoghurt.
It's fairly rich in nutrients and a decent protein source. It's also loaded with fiber, vitamins, and minerals, although this doesn't seem as significant when you consider the high calorie load. It is perfectly fine to incorporate moderate amounts of peanut butter into a healthful diet.
For four weeks, participants had either two eggs or a packet of oatmeal as part of their breakfast. The breakfasts didn't lead to different cholesterol levels, but breakfasts with two eggs were reported to be more satisfying than breakfasts with oatmeal.
Yes, it is good to eat oatmeal every day considering its nutritional profile and health benefits, including weight control and heart-healthy effect. As a breakfast food and mid-meal snack, oatmeal is potentially a better option than the majority of foods available in the market.
It's absolutely possible to eat healthy at Taco Bell. Look for meals with veggies and beans while avoiding meals high in saturated fat and sodium. Not only will it still be a delicious way to satisfy your craving for Mexican food, but you'll also be less likely to feel sluggish later. It's a win-win!
The Unhealthiest McDonald's Breakfast Is… the Big Breakfast with Hotcakes. There are very few people who can eat over 1,000 calories in a meal regularly while maintaining a healthy weight. This meal is over 1300 calories, a number that may be enough for a full day for some people.
Bananas can help provide a healthy breakfast high in fiber and low in salt, fats, and added sugars. An overnight fast can let stomach acid collect. Eating anything spicy or fried can similarly cause gastritis and heartburn at night. Bananas are soothing to the stomach, though, and have antacid properties.
However, nutritionists say that bananas, though rich in nutrients, might not be good as a breakfast option. Image Source : FREEPIKIs it good to eat a banana in the morning? Bananas are no doubt healthy. However, they contain around 25% sugar, which can lead to a quick energy boost followed by a mid-morning crash.
Eggs are also a great source of vitamins A, D and B12, as well as choline, a nutrient essential in many steps of metabolism. Except for its cholesterol content, one egg is a healthy option for breakfast lunch or dinner.
We asked our doctors what they eat each morning: “For breakfast, I usually eat whole-grain toast, one egg, coffee, and a piece of fruit or avocado.” “My usual breakfast consists of a protein bar, two eggs and a cup of coffee.” “A typical breakfast for me is oatmeal with blueberries, walnuts and honey.
The researchers noted that eggs may even have a protective effect. People who ate up to one egg per day had an 11% lower risk of heart disease—and an 18% lower risk of dying from it—than those who did not.
Introduction: My name is Pres. Carey Rath, I am a faithful, funny, vast, joyous, lively, brave, glamorous person who loves writing and wants to share my knowledge and understanding with you.
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