Recently, I went live on my FB profile with a quick video about how changing your outlook on breakfast can be beneficial. Today I wanted to add more details to that video. (If you didn’t know, I do make the videos on my personal profile public, so you’re able to follow me and see it!). What precipitated this topic was my eating of chicken and rice at 10:30 am.
Tip #1: Adjust the food you’re willing to eat.
What are YOUR typical breakfast foods? So often, the items we eat for breakfast are filled with extra sugar; don’t contain much protein; and most certainly don’t contain many vegetables. Typical foods may include:
- Pancakes/waffles – extra sugar from syrup, lack of protein
- Breakfast cereals – many have added sugars, lack of protein
- Bacon/sausage – contains protein, higher in fat
- Eggs – a complete protein, hard to eat every single day
- Yogurt – most commonly people choose a flavored (aka added sugar) yogurt instead of plain
But really, WHY are these our go-to breakfast foods? We don’t HAVE to eat like this if we don’t want to! Let’s rethink breakfast and challenge ourselves to make our breakfast more wholesome, more filling with protein and fiber-containing foods, and contain more veggies – YES!! Let’s list some NEW ideas here:
- Leftover dinner form the night before – quick and easy to heat up!
- Two runny eggs over leftover (or meal prepped) quinoa – this is SO delicious and packed with protein
- Sautee a whole bunch of veggies and then add an egg. You’ll find yourself eating many more veggies and won’t get sick of the repetitive egg.
- Consider peanut or nut butter in your oatmeal instead of a sweetener – less sugar, adds a bit of protein, and your kids will love it too!
Tip #2: Don’t eat if you’re not hungry!
Let’s face it. Some of us are eating breakfast in the morning out of habit and NOT because we’re feeling those hunger pains. I challenge you to really get in touch with those morning signals and jot down what time you ACTUALLY start feeling your stomach start to grumble. This can be a really eye opening task. It sounds simple, and it is… but eating breakfast in the morning is so automatic for many of us, that it is beneficial to rewind and see when our body truly wants to eat. (My food/mood worksheet can be helpful for this. If you’d like to receive it, please email firstname.lastname@example.org).
By combining tip #1 and #2, you’ll be learning when you’re body is ready to eat in the morning and then fuel it with more wholesome breakfast options.