You’re probably aware of the old saying that breakfast is the most important meal of the day. Ideally, your breakfast should keep you energized and ready to face the day. However, not all breakfast meals can provide the same level of energy and help you feel full until lunch time. To help you with this, we will provide the top food items that you can include in your breakfast to keep you powered.
According to a research conducted by the Internal Journal of Obesity, participants who ate two eggs for their breakfast feel more satiated compared to those who ate a bagel instead. Moreover, these people who ate two eggs end up eating less during lunch. The reason behind this is that protein can also help regulate your appetite and increase your feeling of fullness.
Bananas are a healthy source of good carbohydrates that will provide energy that your brain needs to be able to think soundly and make challenging decisions. We would recommend that you eat a medium-sized banana paired with a protein-rich food, such as yogurt, nuts, or nut butter.
- Nut Butter
It doesn’t matter what type of nut butter you choose, be it peanut butter or cashew butter, all these have healthy fat and protein which can power you up for the day. We would advise to pair your nut butter with fruit or mix some into your yogurt or smoothie.
The International Journal of Food Science and Nutrition found out that consuming a breakfast meal that is loaded with complex carbohydrates can keep you alert and increase feelings of fullness. Oatmeal is perfect for breakfast because it is rich in soluble and insoluble fiber, as well as a good amount of protein.
- Sprouted Grain Bread
This type of bread can make you feel satisfied and full, especially if paired with protein-rich food such as eggs. The reason this is an excellent choice for breakfast is because sprouted grain translates to lower glycemic index, which means that the bread turns into sugar more slowly in the bloodstream compared to white bread or other types of bread. Therefore, sprouted grain bread will provide you a steadier supply of energy.
If you grew up with your mother making avocado toast for breakfast, there’s a good reason they make you eat it. Avocados contain fiber and healthy fats that increase feelings of fullness and help your body absorb fat-soluble vitamins such as Vitamins A, D, E, and K. In short, avocados make the mentioned essential vitamins more readily available for your body to utilize.
Sure, eating your breakfast is essential. However, what really makes a significant difference are the foods that you eat in the morning. If your breakfast is full of refined carbohydrates, sugar, and salt, you’ll just end up hungry after a brief period. So the next time you’re planning your meals, try eating the food items mentioned in this article—they’ll definitely keep you going throughout the day.