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3 Quick, Healthy Breakfasts

Posted 8/23/2016 by UHBlog

Do you have questions about eating well and feeling your best? Ask us.

5 Healthy Breakfasts

Eating right keeps your body and mind in balance. When you choose whole foods – and in the right combination – they improve your energy, increase your metabolism and provide you with feelings of contentment in between meals. The right foods can also help to prevent illnesses and contribute to your long-term health, says registered dietitian nutritionist Heather Butscher, MS, RDN, LD.

When and what you eat for breakfast matters.

“You should eat breakfast within an hour or two of waking,” she says. “If you wait longer, your metabolism is affected.”

According to Butscher, a good breakfast should include a wholesome grain, plant-based protein, fruit and a dairy or dairy substitute in moderate quantities. She discourages breakfast bars, as well as breakfast meats, because both tend to be highly processed.

Still, breakfast can be easy. An example of plant-based protein is simply seven walnuts, 20 almonds or one tablespoon of a nut butter that doesn't contain added honey, sugar or salt. Occasionally an egg is okay, Butscher says.

While carbohydrates in the grain, fruit and dairy give immediate energy, the protein you eat is what helps to sustain it.

“The goal is to feel content and have energy between breakfast and lunch,” she says Butscher. Then, it’s time to eat healthy, whole foods for the next meal.

Here are three simple, complete breakfasts that Butscher recommends:

Breakfast One

  • Banana or apple
  • 1 – 2 tablespoons peanut butter
  • 1 cup milk or plain yogurt
  • 1 cup whole grain cereal, no sugar added

Breakfast Two

  • 1 – 1 ½ cup oatmeal, prepared
  • 5 – 7 walnuts
  • 1 cup berries
  • 1 cup soy or coconut milk

Breakfast Three

  • 1 – 2 eggs, hard-boiled
  • 1 – 2 slices toast, cold-pressed olive oil drizzle
  • Apple
  • 1 cup milk or plain yogurt

If you need help improving your diet, consider an integrative nutrition consultation to review your lifestyle and develop a custom nutrition strategy. You’ll learn to eat whole foods to improve your physical and emotional health. For more information on this service, University Hospitals Connor Integrative Health Network online or call 216-285-4070.

Heather Butscher, MS, RDN, LD is a registered dietitian nutritionist at UH Connor Integrative Health Network. You can request an appointment with Butscher or any other health care professional online.

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