Healthy Breakfast: 9 Things Nutritionists Eat for Breakfast a day

Healthy Breakfast: 9 Things Nutritionists Eat for Breakfast a day 

You’ve heard 1,000,000 times that breakfast is that the most vital meal of the day, but before you reach for a glass of fruit juice or sugary cereal to “break the fast,” know that the sort of breakfast you eating matters. We asked nine nutritionists to reveal their favorite morning meals so you'll follow their lead and begin your day the healthy way, too.

Dressed-Up Toast

“Lately i have been experimenting with different toppings for whole-grain toast,” says Johannah Sakimura, RD, author of Everyday Health’s Nutrition Sleuth blog. “One of my favorite combos is part-skim ricotta cheese, sliced banana, and cinnamon. The filling duo of carbs and protein starts my time off on the proper foot. This combo would even be great with a sprinkling of toasted almonds or pecan pieces, which are loaded with heart-healthy fats.”

Oatmeal

“Starting the time off with a warm bowl of oatmeal is reassuring and satisfying,” says Debra Wein, RD, founder and president of Wellness Workdays, a provider of worksite wellness programs in Massachusetts and Florida. “The steel-cut oats are full of fiber to stay me full throughout the morning, and a sprinkle of chia and flax seeds provides heart-healthy omega-3s.”

Oatmeal is additionally a top choice for Mitzi Dulan, RD, team nutritionist for the 2015 World Series champions, the Kansas City Royals. “I make mine with milk to feature protein,” she says. “For toppings, I’m a lover of strawberries because they're naturally sweet, also as cinnamon, which can help control blood glucose levels.”

Whole Grain Waffles

“For breakfast, i prefer to pack within the protein, whole grains, and fruit,” says Elizabeth Ward, RD, a nutrition consultant based in Boston. Her go-to breakfast — an entire grain waffle topped with pineapple and pot cheese — does the trick. “Cottage cheese is basically high in protein so it keeps me satisfied until lunch,” she says.

Nut Butters

“I want something high in fiber and protein for breakfast, but not overly sweet,” says chef Beth Saltz, RD. “I’ll usually have one slice of whole grain toast topped with Justin's Vanilla Almond Butter or an excellent chunky natural spread . Or, I’ll have an enormous apple with two tablespoons of spread .”

Greek Yogurt

'For a fast breakfast, I grab a 0 percent fat plain Greek yogurt and top it with a tablespoon of chopped, unsalted nuts and a mashed banana,” says Bonnie Taub-Dix, RDN, author Everyday Health's Nutrition Intuition blog. Greek yogurt is a superb source of protein (12 grams in 5.3 ounces), which is twice that of normal yogurt, Taub-Dix says. When combined with carbs (like those within the banana) and fat (found within the nuts), it can promote satiety. “The combo keeps me feeling fuller longer in order that I’m not searching through the pantry before lunch,” says Taub-Dix.

A Homemade Smoothie

“On busy mornings once I got to take my breakfast on the road, I make a smoothie reception ,” says Maureen Namkoong, RD, director of nutrition and fitness at Everyday Health. She blends one cup of sunshine vanilla soy milk, a leaf of kale, some spread powder, chia seeds, and frozen mango. “This starts my time off on the proper foot with veggies and fruit out of the gate,” she says. “I also get many protein from the spread powder, and heart-healthy omega-3s from the chia seeds.”

Fruit, Eggs, and Whole-Wheat Toast

“When I can’t decide what i would like for breakfast, I reach for fresh fruit, a boiled egg , and a whole-wheat English muffin with spread ,” says Everyday Health nutritionist Kelly Kennedy, RD. “It’s the right plate to satisfy my hunger.” The protein within the egg and spread , and therefore the fiber within the English muffin , help keep her feeling full longer. “And the fresh fruit rounds out my meal nicely with a healthy dose of vitamin C , also as a number of other vitamins and minerals,” she says.

Amaranth cereal 

“When it involves breakfast, I’m an enormous creature of habit, so I usually have cereal — either oatmeal or amaranth cereal ,” says Karen Ansel, RDN, a replacement York-based nutritionist. Though amaranth often gets lumped into the entire grain category, it’s technically a seed that’s full of protein, which can help keep you full all morning. “I boil it with milk then top it with fresh berries and a pinch of cardamom,” says Ansel.




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