How to Create a Breakfast Perfectly Aligned with your Health Goals
Sticking with health goals can be a challenge, but starting each morning off with a nourishing breakfast that supports your overall goal can make maintaining a healthy mindset throughout the day easier. While there isn't one definitive "healthiest breakfast" for everyone, as health priorities differ, registered dietitians can provide valuable insights into what type of breakfast aligns with specific health goals.
Supporting Mental Health
Scientific research has shown that diet affects mental health management. If the primary goal is to support mental health, choosing breakfast items that include complex carbohydrates, omega-3 fatty acids, protein, and fermented foods can be beneficial. Omega-3 fats found in certain foods support brain health and some studies show they can reduce anxiety and depression symptoms. Complex carbohydrates help regulate blood sugar levels, provide essential fuel to the body, and increase serotonin levels, which can improve mood. Fermented foods support the gut, which is linked to better mental health.
Exampes of breakfast items that include these nutrients are tofu scramble with veggies alongside a Greek yogurt parfait with chia seeds and berries or overnight oats made with chia seeds, rolled oats, protein powder, and a liquid of your choice, topped with bananas.
Supporting Hormone Health
If the primary goal is hormone balance, supporting blood sugar regulation is an excellent way to begin balancing hormonal health. Insulin, the hormone that regulates blood sugar, also plays a part in regulating sex hormones like estrogen. Prioritizing a high-protein meal with a lower sugar content is ideal for balanced blood sugar levels at breakfast, which prevents the dreaded crash shortly after breakfast. Examples of high-protein breakfasts include an egg scramble with assorted vegetables or chia seed pudding made using coconut milk, protein powder, and chia seeds mixed together overnight and then topped with berries in the morning.
Working on Sustainable Weight Loss
If working with a doctor to lose weight in a healthy way, prioritizing protein at breakfast is essential for staying full until lunchtime. The goal is to keep the stomach full to avoid cravings, and protein offers a solution. Nutrients like protein, fiber, and micronutrients should be incorporated to boost fullness while providing multiple nutrients per calorie. According to registered dietitians, some examples of high-protein breakfasts include an egg-white omelet with low-fat cheese or Greek yogurt served with whole-grain toast and avocado, oat-based granola, and fruit.
Supporting Cardiovascular Health
Cardiovascular disease is the leading cause of death in the U.S, and people at high risk for this condition, including people with high blood pressure, high cholesterol, or obesity, need to care for their heart through their food choices. For optimal heart health, breakfast should include nutrient-dense foods, manage cholesterol levels, and reduce inflammation. Reducing sodium and saturated fats is recommended, meaning no bacon or sausage. Examples of breakfast items supporting cardiovascular health include lox or avocado on whole-grain toast, oatmeal paired with Greek yogurt, or egg whites combined with spinach.
Developing a Healthy Gut
For those looking to start the day off by showing their gut some love, both soluble and insoluble fiber can play a huge role. Soluble fiber adds bulk to stool, creating well-formed stools, while insoluble fiber prevents constipation by speeding up the digestion process. Nutrient-dense probiotic foods like kefir and yogurt should also be incorporated into breakfast. Try this smoothie recipe: kefir, greens, bananas, chia seeds, and blueberries. Another option is overnight oats soaked using unsweetened soymilk, topped with chia seeds, mixed fruit, cinnamon, Greek yogurt, and nuts.
Overall, the goal is to prioritize nutrient-dense foods and minimize nutrient-poor ones in breakfast choices. Finding breakfasts that satisfy health goals while enjoying the taste is possible with guidance from registered dietitians.
Originally Post From https://ca.style.yahoo.com/best-breakfast-start-day-depending-070043299.html
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