(Roberta Alexander, HealthLine) For years, everyone from doctors to dieticians has been preaching the benefits of eating a hearty breakfast.
Now, a study out of Spain adds a protein boost to that advice.
In a nutshell, researchers have concluded that people who skimp on protein at breakfast develop twice the number of atherosclerotic lesions as those who eat a high-energy breakfast.
What’s best to eat?
The question then arises: What to eat?
Mara Weber, MS, RD, LD, a clinical dietitian at Ohio State University, is full of ideas.
Weber told Healthline, “fueling your body with the right kinds of food is essential to help set yourself up for a successful day.”
“A cup of coffee and a donut might provide you with adequate calories, but they won’t provide you with the right fuel you need to sustain you until lunchtime,” she said.
Her suggestions fit right in with the results of the Spanish study.
“Aim to eat about 25 percent of your daily calorie intake at breakfast so you’re not starving by noon,” Weber said. “The important thing to keep in mind is that foods should be a good blend of high protein, fiber, and some carbohydrates.”
In a hurry?
“Planning ahead of time is key,” Weber said. “If you don’t have it on hand, you’re likely to grab something that just doesn’t cut it or skip it entirely. Make anything you can ahead of time and pack it like you would your lunch.”
These are some good options:
- fruit/veggie smoothies
- homemade breakfast muffins
- healthy breakfast burritos
- veggie and egg muffin cups
- whole wheat toast with nut butter or smashed avocado with lime juice
- yogurt and granola
- fruit and nut bars with a piece of fruit
- already peeled hard-boiled eggs and sugar-free trail mix