Three Must Eat Healthy Breakfast Foods for Midlifers
Three Must Eat Healthy Breakfast Foods for Midlifers
Do you eat a healthy breakfast? Are you eating a bowl of cereal first thing or is it a slice of toast as you rush out of the door?
Most breakfast cereals contain sugar – yes, even the ones that don’t taste like it! They will probably contain salt too to balance the sweetness. This powerful combination of sugar and salt is why many people really like eating cereal.
But as I discussed in this previous blog, one of the main things you can do to reduce weight gain around the middle is to cut out processed foods and hidden sugars.
Imbalances in blood sugar levels can affect your key hormones making it harder for you to process sugars. This ultimately can result in fat being stored, particularly around the belly.
Getting some protein at each meal can help with blood sugar management, metabolism and weight loss. This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolise it.
So I'm going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new “go-to” breakfasts.
Healthy Breakfast Food #1: Eggs
Yes, eggs are the “quintessential” breakfast food. And for good reason!
No, I'm not talking about processed egg whites in a carton. I mean actual whole “eggs”.
Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats.
Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilise blood sugar and insulin.
Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you're running short on time.
And...nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.
One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidised. It's the oxidised cholesterol that's heart unhealthy.
Healthy Breakfast Food #2: Nuts and/or Seeds
Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fibre. Nuts and/or seeds would make a great contribution to breakfast.
You won't be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I'm talking about the real, whole, unsweetened food here.
Nuts and seeds are also the ultimate fast food if you're running late in the mornings. Grab a small handful of almonds, walnuts, or pumpkin seeds as you're running out the door; you can nosh on them while you're commuting.
Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.
Hint: If you like a creamy latte in the mornings try making one with nut or seed butter. Just add your regular hot coffee and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.
Word of warning here! If you’re a nut butter addict, like me and can eat it out of the jar with a spoon, then watch your portion sizes! It’s a small handful of nuts. I use a tiny plastic container to take nuts in to work otherwise I always over do it.
Healthy Breakfast Food #3: Veggies
Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies. You know I would be remiss to not recommend veggies at every meal, right?
Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fibre, and water. You can't go wrong adding them into every single meal of the day so if you don't already you should definitely try them for breakfast!
And no, you don't need to have a salad or roasted veggies for breakfast if you don't want to but you totally can! You wouldn't be breaking any “official” breakfast rules or anything like that.
Adding some protein to leftover veggies is a great combination for any meal. Including breakfast. This could be a spinach and mushroom omelette, scrambled eggs with halved cherry tomatoes and avocado.
How to make a healthy breakfast if you’re trying to lose the belly fat
Reduce your cereals (and hidden sugars) They stress the liver and digestive system which are important for processing hormones (see this previous blog). If you want help with getting rid of sugar, join the FREE 5 day sugar free challenge
Factor in some protein and fat This will keep you fuller for longer and your blood sugar levels balanced. Try eggs, nuts, fish – keep processed meat like bacon and sausage to an absolute minimum.
Add in some veggies It’s hard to eat too many veggies so try to get some into your breakfast. This could be in a green smoothie (that doesn’t have too much fruit and includes protein and fat). Add spinach, mushrooms and tomatoes to eggs. Add a quarter of avocado to your smoothie or eggs.
The information contained above is provided for information purposes only. The contents of this blog are not intended to amount to advice and you should not rely on any of the contents of this blog. Professional advice should be obtained before taking or refraining from taking any action as a result of the contents of this blog. Midlife Menu Ltd disclaims all liability and responsibility arising from any reliance placed on any of the contents of this blog.