![]() ![]() Our bodies need carbs because we turn it into glucose, or blood sugar, which we use for energy. While simple carbohydrates are digested quickly and give you a short burst of energy, complex carbs provide a slow and steady release of glucose, according to the American Heart Association. ![]() Nuts are also a good source of fiber and protein.Ĭomplex carbs are the third piece of the puzzle. Avocados, nuts, seeds and fatty fish contain anti-inflammatory benefits from their fat content, and avocados are rich in potassium and fiber. Crumble Smith recommends shooting for 20-30 grams of protein for your breakfast meal.Īvocados and nuts are Crumble Smith’s recommendation for healthy fats, but salmon is another breakfast addition that makes for a great source of omega-3 fatty acids. There are about 6 grams of protein in a single large egg and almost 22 grams of protein in a ½ cup of tofu. Oatmeal, protein powder and nuts (you could also cook your oatmeal with egg whites, which will make the oats fluffy and add some protein)Įggs are a classic source of protein in the morning, but you could also try out a tofu scramble for a vegan option.“These together are going to help keep you full and give you sustained energy throughout the course of the day,” says registered dietitian nutritionist Danielle Crumble Smith.Ĭheck out these healthy and popular pairings that will get you all three sources of nutrition: The healthiest breakfast is a three-ingredient recipe: protein, healthy fats and complex carbohydrates. ![]() Here’s your guide to all things breakfast, including nutrient-dense options and whether it really is the most important meal. Is breakfast really the most important meal of the day? You’ve probably heard the adage, popularized in the 1960s by nutritionist Adelle Davis with the phrase “Eat breakfast like a king, lunch like a prince and dinner like a pauper.”Ī survey by The Harris Poll and General Mills Foodservice found that 24% of Americans ate more breakfast foods during the COVID-19 pandemic than they did before, marking eggs as a fan-favorite breakfast item. ![]()
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