Today’s post comes from Kathleen Zelman, MPH, RD/LD. Zelman is the Director of Nutrition for WebMD. Zelman has extensive media experience, including 12 years as a national spokeswoman and an elected member of the board of directors for the American Dietetic Association (ADA)-now the Academy of Nutrition and Dietetics and currently serves as one of ENC’s Health Professional Advisors.
You’ve heard it time and again, breakfast is the most important meal of the day. But what constitutes a healthy breakfast? Does a cup of morning Joe and a donut qualify as a nutritious meal? Not exactly.
America’s Fitness Doctor™ Dr. Rob Kominiarek, D.O., medical director of the Alpha Male Medical Institute, recently offered up a challenge to choose the best breakfast that will supercharge your metabolism:
A. Scrambled eggs with diced peppers on a bed of arugula with 10-grain bread sliced avocado and one cup of berries.
B. Steel cut oats with added flax, walnuts, and a cup of berries.
C. Rolled Oats with a cup of berries and a glass of orange juice.
So which breakfast is the winner? According to Dr. Rob, breakfast A is the winner even though all of the breakfast options are healthy, he says options B and C may lead to eating more food later in the day.
What Makes a Better Breakfast?
The combination of eating eggs, peppers, arugula, avocado, and berries is a winner because it contains high protein, high fiber, low sugar foods. This meal outshines the others because it includes anti-inflammatory foods, healthy fats, lean protein and fiber to help stabilize blood sugar and keep you feeling full for hours. In addition, higher protein foods tend take more energy – or calories -to metabolize.
But all calories are not created equally. Foods that are digested quickly can lead to higher blood sugars which in turn can trigger hunger, overeating and weight gain. By maintaining stable blood sugars throughout the day you promote health, wellness, consistent energy, and utilization of digested and stored energy.
Start Your Day Off Right
Breaking the fast is important, for kids and adults, to get your metabolism perking and provide necessary fuel to your body and your brain. Make your own healthy breakfast by including a source of lean protein (poultry, dairy, seafood, beef, tofu), colorful veggies, a whole grain and berries or other high fiber low sugar fruits.
A healthy breakfast is one that you consume within a few hours of rising and ideally includes a source of protein, fiber and smart carbs. No time for breakfast, grab and go a smoothie with fruit, 100% juice and Greek yogurt or a yogurt parfait with fruit, nutty granola and yogurt.