DK Breakfast Breakdown: What’s in a Healthy Breakfast?

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DK Breakfast Breakdown: What’s in a Healthy Breakfast?

Monday, September 27, 2010

Bagels, croissants, sugary cereals. Breakfast carbs run the gamut, but the reality is this: the more sugar you have in the AM, the more carbs you will crave later. In a study of 37 obese children, those who ate high-glycemic breakfasts consumed more calories during the rest of the day, compared to those who ate low-glycemic, high protein breakfasts. If you are a carb-loader or fast-food junkie, you are in need of a breakfast makeover. Here are my essential components of a sound breakfast:

Protein: Make protein the cornerstone of your breakfast! With 1 bagel the equivalent of 14 egg whites, imagine adding that fuel to your tank? Especially good after a morning workout, this sound choice will help you stay satisfied for most of the morning. If you have time to cook, prepare an egg white frittata with spinach and mushroom. If you are on the go, pack a protein shake.

Healthy Carbohydrate: You need carbs to have for energy throughout the day. The optimal carb for your morning meal is one with a high dietary fiber, which digests slowly and keeps you full longer. Steel cut oatmeal is an excellent choice, so are fibrous fruits like strawberries. Fruit juices and smoothies, however, are a big NO. Although these contain some fruit, they often are loaded with sugars (and chart-topping calories!)

Healthy Fat: Are you looking to stay full longer? You can incorporate a small amount of fat into your daily breakfast to help keep you satisfied. Fat lowers the glycemic load of the meal, so the carbs will hit your bloodstream less quickly. Fat can help you burn fat, in addition to promoting calcium and vitamin D absorption. Think 1 tsp of almond butter, which is rich in fiber and unsaturated fat.