Choosing the right foods for breakfast can help boost energy and curb hunger.
Eating a healthy breakfast really can set the stage for healthier eating all day long. The right foods in the morning can provide you with the energy you need to power through until lunch. And with a healthy breakfast in your system, you’re less likely to experience mid-morning cravings for unhealthy foods. Eating the right foods can help keep you satisfied and energised until your next meal or snack.
What Is a Good Breakfast?
The foods you eat for breakfast can affect how you feel and perform throughout your morning. There are several things that a good breakfast can do for you.
A healthy breakfast can…
1. Keep you fuelled up until your next meal or snack.
A well-balanced breakfast should provide you with staying power. Foods with protein help to satisfy hunger, and high fibre foods help to fill you up.
2. Supply your body and brain with energy.
In the morning, your body’s fuel tank is running close to empty. When you eat the right foods for breakfast, you’re providing your muscles and brain with the fuel they need for optimal performance.
3. Help avoid blood sugar swings and reduce cravings.
A balanced meal that contains both protein and healthy carbohydrates can provide sustained energy throughout your system and help prevent wild swings in your blood sugar that trigger cravings for sweets or other unhealthy foods. (This applies as long as you don’t have any medical issues regarding your body’s ability to regulate your blood sugar.)
4. Help you make better food choices throughout the day.
Breakfast skippers often experience food cravings for sweets and fats that can persist throughout the day. When breakfast is eaten, the cravings for sweets drop dramatically. If the breakfast is high in protein, it tends to also reduce cravings for salty, fatty foods. So, the right foods in the morning can help reduce cravings for unhealthy foods later in the day and steer you towards healthier choices.
5. Provide enough protein to help support muscle health.
Eating enough protein in the morning not only helps satisfy hunger, it can also help maintain muscle health. For many people, typical daily meals tend to provide little protein at breakfast, a bit more at lunch, and a much larger amount at dinner. This is a pattern that may not provide the best conditions for building and repairing muscle tissue. Muscle protein synthesis can improve when protein intake is more evenly distributed throughout the day.
By SUSAN BOWERMAN
MS, RD, CSSD, CSOWM, FAND,
Worldwide Nutrition Education and Training, Herbalife Nutrition.