Of course a healthy breakfast is better for you than an unhealthy breakfast because you will get great nutrition. Think about what you and your family had for breakfast today. Was it a healthy breakfast or was it not so healthy? It wouldn't be a big surprise if your breakfast weren't healthy since there are so many bad breakfast foods available in grocery stores and in restaurants.
Want to know how you tend to ruin the most important meal of the day? Here are six ways you can ruin a healthy breakfast:
1. You Make Breakfast Really Sugary
Next time you go to the grocery store or watch kids' television, take a look at all of the pre-sweetened cereals. Basically, these sugary cereals are just boxed of candy with a few vitamins and minerals added in. The sugar problem isn't just in boxes of cereal; many people associate breakfast with sweet pastries and things you pop into the toaster. Sugary, high glycemic breakfasts have been associated with poorer mental performance and in one study, women who ate high glycemic breakfasts burned less fat than women who ate low glycemic breakfasts. Stay away from extra sugar:- Choose unsweetened, whole grain breakfast cereals. It is OK to add a little sprinkle of sugar on top, but no more than a teaspoon.
- Instead of a pastry, pop a slice of whole grain bread into the toaster and then top it with a 100 percent fruit spread. You still get the sweet flavor, but a lot less sugar.
- Have a bowl of hot oatmeal with fresh berries and chopped walnuts. Not sweet enough? Add just a dab of real maple syrup or a teaspoon of brown sugar.
2. You Skip the Proteins
Isn't it interesting how you associate certain foods with breakfast? Sugary cereals, pancakes and waffles smothered in syrup appeal to many people at breakfast time. These foods are high in sugars and starches, but low in protein. Protein keeps you feeling full longer so you won't feel so hungry in the middle in the morning. That resulting mid morning hunger is really bad if you satisfy it with more sugar. Make sure you get some good quality protein:- Have a piece of whole grain toast with peanut butter or almond butter and a glass of milk. Peanut and other nut butters are delicious sources of protein and when combined with milk, you get all of the amino acids you need.
- Eat an egg or two. Eggs help you to feel full, and they are a great source of lutein to keep your eyes healthy.
- Use protein powder in a fruit smoothie.
3. You Eat Lots of Saturated Fat and Processed Meats
Bacon, sausage and ham are the most common meats you may be eating at breakfast time. Bacon and sausage are high in unhealthy saturated fat, which increases your risk of cardiovascular disease, and all three are high in sodium. Processed meats like these breakfast meats also contain nitrites, which have been linked to colon cancer. These meats are just plain bad for you. Stay away from processed, high fat meats:- Eggs are an great source of protein and very versatile. Choose omega eggs, which have omega-3 fatty acids in them. Have a poached egg served over whole grain toast.
- Lower fat meats like chicken or turkey can be eaten at breakfast. Sliced meat is best. You can buy turkey sausage and turkey ham, but they still contain nitrites and sodium.
- Try salmon or tuna with a lite mayonnaise on whole grain toast. Each is a great source of omega-3 fatty acids.
