Breakfast is the most important meal of the day — but only if you do it right.
“Like most women in commercials, I love to start each day doing yoga in my underwear.” “Or journaling, in my journaling nook.” “And eating a wholesome, farm-fresh breakfast.” You can power up your morning with a superfood, or instantly feel like you’re running on empty. It’s all up to you! Here are some food tips that every healthy person knows will make them win their day.
No excuses The first rule of the breakfast club is that you have to actually eat breakfast. Whether you’re trying to lose weight or you’re just not that hungry in the morning, it can be tempting to skip those calories and hold out ’til lunch.
Sound familiar? If that describes your morning routine, science would like a word with you. Skipping breakfast can increase your risk of diabetes and heart disease, on top of actually making it harder for you to lose weight. “My head’s about to explode. My whole life sucks.” Fruit freak Adding fruit to your breakfast not only provides you with critical vitamins and minerals that help your body fuel up when the sun’s up. “Good morning,good morning / we’ve talked the whole night through.” The extra dietary fiber can also help you feel fuller for longer. This simple addition to your breakfast packs a one-two punch of nutrition, while helping you maintain your weight since you won’t get the munchies and eat all the things for lunch. Hey, even adding a few raspberries amps up your antioxidants, and immune-boosting nutrients like Vitamin C. But did you know they also help prevent eye disease and arthritis thanks to their anti-inflammatory properties? Mm-hmm! They’re berry important! Go green A smoothie is a fantastic way to start your day, but the color is oh-so-important.
Why go green? Because we’re talking about veggie-based smoothies. With fruit-based smoothies, it’s easy to accidentally load your nutrient-rich breakfast with tons of sugar and calories. Vegetable smoothies, on the other hand, offer a bounty of health benefits like increased energy and crucial antioxidants — without all that extra sugar. That’s the smooth, sweet taste of victory. “It looks very healthy.” “It’s very filling because of the fiber.” “Oh that is really good. I thought it was gonna taste like grass.” Roll your oats Oatmeal is the breakfast triple threat: high-fiber, low-calorie, and loaded with critical minerals your body needs. On top of helping control hunger through high fiber content, oatmeal is naturally gluten-free! Just make sure you, like, know what that means.
“You have no idea what gluten is.” “I do know what gluten is, gluten’s a vague term. It’s something that’s used to categorize things that are bad. You know? Calories, that’s a gluten. Fat, that’s a gluten.” Greek geek There are so many health benefits to eating Greek yogurt — it’s simply jam-packed with nutrients. It’s also got plenty of protein, which helps keep your stomach from growling even longer after a meal. The calcium contained in Greek yogurt has been shown to help with weight loss, too.
On top of all that, this superfood is loaded with probiotics to give your immune system a natural boost. “The angle’s all wrong.” “Aren’t you supposed to just tip the little plastic cup part up and dump the jam into the yogurt?” “How would you know that? Have you been eating my Fage yogurts?” Cuppa joe It turns out a cup of coffee or two a day is fantastic for your health. Studies have shown that it can decrease the risk of Alzheimer’s, as well as improve your cardiovascular health. Heart disease is the number one cause of death in the world, so anything that keeps your heart happy is a great way to start the day. “You did it! Congratulations. World’s best cup of coffee. Great job, everybody!” Tea time Not a coffee person? No problem! The many health benefits of tea include: protecting your heart, improved weight loss, and cancer-fighting antioxidants. Tea can also help your immune system, as well as help strengthen your teeth and bones.
Going nuts Time Magazine asked five health experts if we should all be eating almond butter, and every single one said yes. Its main draw is that it packs a ton of health benefits into one little dollop, including fiber, protein, and healthy fats. Almond butter even contributes to lowering your risk of heart disease, diabetes, and stroke. And the cherry on top? It’s as easy as adding a spoonful to your green smoothie or oatmeal! The best kind of germ Wheat germ is nutrient-dense, and filled with energy-boosting B vitamins and fiber. It can also help lower cholesterol thanks to its omega-3 fatty acids and phytosterols. Wheat germ provides your body with vitamin E, a powerful antioxidant, and minerals like zinc, calcium, and manganese. As if that wasn’t enough, it even contains compounds that can help those who suffer from certain cancers, as well as rheumatoid arthritis.
Add these foods into your morning mix, and you’ll be slaying your day in no time! “Come and get your breakfast / now eat it / eat it.” “Now chew it up / cha-cha-chew it up.”