5 Healthy Breakfast Ideas For Weekday Mornings
But while the should-you-or-shouldn’t-you debate rages on among nutrition scientists, those of us who opt to eat when we
rise are always on the lookout for healthy breakfast ideas that fit their weekday schedule.
The simplest answer to that question: Avoid the stuff most Americans reach for. People eat a lot of breakfast cereal and bagels and breads.
5 Healthy Breakfast Ideas
Here, nutrition experts provide options for every type of eater.
1. For office-bound adults :
go for “whole grains, nuts, and fruit with a bit of yogurt,” suggests Dr. Walter Willett, chair of nutrition at Harvard School of Public Health.“This combination will improve blood cholesterol levels and reduce risks of heart disease and diabetes, and probably some forms of cancer.”
Combine a modest helping of whole oat groats—not milled oatmeal that’s been stripped of its germ and bran—
and for a quick breakfast that will keep you full all morning.
2. If you’re the type who squeezes in a long run or intense lift before work each day, Willett’s breakfast menu is still a good one. But you’re going to want to add extra protein to support muscle recovery and synthesis, says Stuart Phillips,
Ph.D., a professor of exercise and nutrition science at Canada’s McMaster University. Phillips mentions eggs and Greek yogurt as healthy protein sources.
3. If you’re trying to lose weight, you’ll want to include healthy fats with your morning meal, says Dr. David Ludwig, a professor of nutrition at Harvard.
By quelling hunger and switching off those metabolic processes that fuel fat storage, foods like avocados, nuts and nut
butters, olive oil, full-fat dairy, and fatty fish like salmon he says.
4. If you’re vegetarian, drink your greens. “A breakfast smoothie made with leafy greens is the ideal way to fit in some of
the most nutrient-dense foods on the planet,” says Julieanna Hever, a registered dietician and author of The Vegiterranean Diet.
5. If you’re older, pay attention to breakfast. As your body ages, muscle wasting and weakness become significant concerns, says Valter Longo, a professor of gerontology and biology at the University of Southern California.