What did you eat for breakfast this morning?
The foods that many of us grew up eating are actually the worst foods to eat first thing in the morning.
At least in North America, breakfast can mean eggs, sausages, bacon, toast, or pancakes.
Those are generally weekend choices though, rather than for workdays (who has time to cook all that while rushing around trying to get ready for work?!).
Typical choices during the workweek are what we’re going to be looking at.
Here Are The Top 5 Worst Choices For Breakfast:
Yes, even those Kashi breakfast cereals that claim to be healthy just because they’re “whole grain”. The calories are low, but so is the protein (generally only around 4 or 5 grams!) and the sugar can often be high.
2) Granola Bars
Don’t convince yourself that these are a healthy snack on-the-go. They’re highly-processed, high in sugar, and won’t really keep you full for long. The protein content usually meagre too.
These are a sugar-packed, fat-packed, calorie-packed occasional treat (if you really love them!), NOT a good breakfast choice. Most of them are around 400 calories and over 30 grams of sugar.
Load up on the carbs first thing and you’ll be ready for an energy crash before lunchtime. Even if they’re don’t contain added sugar, your body treats flour the same way.
5) Donuts and Pastries (danishes, scones)
Pretty obvious, I guess. High in sugar, high in calories, and very little nutritional value.
Not all cultures have the same idea about breakfast.
Keep in mind that breakfast choices are cultural, rather than physiologically sound.
Mexicans often eat a hearty breakfast of chilaquiles (pic below) or huevos rancheros:
I encourage to give up the idea of breakfast foods altogether, and just think of breakfast as another meal.
The Two Main Guidelines For A Good Breakfast Choice Are:
1) Eat at least 25g of protein
2) Keep your carbs low (below 20g or so, unless you’re very lean and looking to put on mass)
I’ve been known to have chicken with avocado and vegetables in the morning.
Eggs can be a good choice (and they’re also relatively good on-the-go) but remember that one egg is only 6g of protein so you might need to add extra egg whites or combine your eggs with other foods.
Greek yogurt can also be a reasonable option once in a while.
I’ve tried fish in the morning, but it’s not for me, although I do have online coaching clients who LOVE smoked salmon in the AM.
If you need help putting together a nutrition plan that works specifically for you, check out my Online Group Coaching Program Lean365.
It’s only $47 a month and you’ll learn how to put together a smarter breakfast (and lunch, dinner, snacks, etc.).
If the choice you made this morning wasn’t ideal, that’s fine.
Think about how you can plan a more suitable choice for tomorrow morning.
And if you skipped breakfast altogether?
That’s a story for another day…