What we eat at the start of our day impacts how our body and mind function for the rest of the time. But what makes a balanced breakfast that’s filling and satisfying?
People often resort to processed food thanks to the fast-paced life. Although the recipes you find on the Internet can be intimidating, not all tasty and healthy breakfast items are as elaborate or time-consuming to prepare. A nutritionist suggests a list of foods that make an ‘absolute ideal’ morning feast.
What should your breakfast include?
We asked certified nutritionist Emily Van Eck what makes a perfect breakfast, and her list includes more than one item.
She elaborates on an “ideally balanced breakfast” required to feel satisfied and stay energized throughout the day. The nutritionist notes that what’s best for you to eat in the morning depends on several factors such as your schedule, preferences, individual body, and health.
However, a balanced breakfast would include protein, fiber, carbohydrates, and fats, says the dietician. “Generally, I like to guide people toward protein-forward, balanced breakfasts.”
“Enough food to give you energy for several hours, but not too much to make you sleepy or over-full. Aim to feel satisfied and gently full after breakfast,” Emily shared.
Nutritionist recommended foods for morning meal
According to Emily “Eggs are a great protein and fat, so just add some carbohydrates and fiber, and you’ll be set.” You can also use another source of protein like yogurt.
For those who prefer a light breakfast to kick start their day, the nutritionist recommends an egg and fruits.
Now let’s talk about some flavors. I love salt and spice in my breakfast, too. If you like savory breakfast like me, here’s what Emily suggests.
“I think the absolute ideal breakfast is a small bowl of beans in broth, topped with 1 or 2 eggs (cooked however you want them), 1/4 cup of fermented vegetables such as sauerkraut, and topped with hot sauce.”
Another option for a nutritious and filling breakfast includes whole milk plain yogurt with nutty granola and berries.
“Whole grains, like oatmeal, also have protein. A hearty bowl of oatmeal with nut butter and fruit is a super filling and satisfying option,” said Emily.
Emily Van Eck is a Registered Dietician, Nutrition, and Health Writer with a decade of experience. Currently, she’s working as an Intuitive Eating Counselor.
She’s a graduate of Texas State University, running her own nutrition and wellness company in Austin. Her work is focused on teaching her clients to “Learn To Trust Your Body.”
