I don’t believe in the old saying “breakfast is the most important meal of the day”. It may not be the most important meal. But it certainly is an important one. Starting off with the right breakfast raises your blood sugar gradually and keeps you full for hours. It’s like armor protecting you from the tempting, junky foods that surround us all day.
The great news is that there isn’t just one perfect breakfast. Many foods can make up the “right” breakfast. Here are the 4 important characteristics of the “right” breakfast (and some food ideas):
- Produce. I highly doubt that you’re surprised that I ‘m recommending that you include fruit or vegetables in your breakfast. Most of us could use to eat more and so why not get a serving or two in at the start of the day? Eat a piece of fruit, top your oatmeal with berries, add some spinach in your omelet, or warm up last night’s stir-fry leftovers.
- Protein. Here’s something that toast or cereal eaters often miss. Including protein will help your blood sugars be stable for longer, which means no mid-morning crashes and cravings for donuts. Sprinkle 2 tablespoons to 1/4 cup of hemp hearts or chia seeds on your cereal, spread 2 tablespoons of nut butter on your toast, or enjoy a couple of eggs.
- Real Whole Grains. This one is optional. You may just want to include protein and produce and you’ll be doing great. Others (me included) do better with some real whole grains at breakfast. What do I mean by “real” whole grains? I mean minimally processed grains. Something that you really have to chew. There are a lot of highly processed breakfast foods that claim to be whole grain and/or high fibre. I recommend avoiding anything that’s super lightweight, like a lot of breads and puffed cereals. They digest really fast and your blood sugar starts to drop quickly. Instead look for something that needs a lot of chewing, like steel-cut oats, and is heavy to hold, like many sprouted grain breads.
- Sugar. Have as little added sugar as you can (ideally none). Watch out for it hiding in “healthy” cereals, take-out smoothies made with fruit drink concentrates, and in “fruit”-on-the-bottom yogurt (there’s a lot of sugar and not much actual fruit in these yogurts).
My favourite breakfast is overnight oats. They are quick, delicious, and fit the 4 characteristics of the “right” breakfast. Switching from toast to overnight oats has rid me of mid-morning cravings for pastries.
Overnight Oats
Oats:
- Combine equal parts rolled or steelcut oats with yogurt and milk in a bowl or the container that you’ll take this in to go. Choose 1/4 cup – 1/3 cup oats, 1/4 cup – 1/3 cup yogurt, 1/4 cup – 1/3 cup milk. If you don’t consume dairy, use a double portion of plant-based milk alternative (e.g. ½ – 2/3 cup soy milk, almond milk, etc) and leave out the yogurt
Protein:
- Choose a nut or seed that you like. Examples include hemp hearts (my personal favourite), chia seeds, chopped or sliced nuts, nut butter, pumpkin seeds. Add it to the oat mixture.
Fruit:
- Choose a fruit that you like. Examples include: applesauce, berries, pomegranate, pumpkin puree. Add it to the oat mixture.
As the name of this dish suggests, prepare everything the night before. Place it in the fridge. The next morning, give it a stir and enjoy!
www.KristenYarker.comInstagram: @KristenYarker
Twitter: @KristenYarker
Pinterest: KristenYarker
www.Facebook.com/KristenYarkerNutrition
See all articles by Kristen Yarker