Are You Making This Breakfast Mistake?
Not all breakfasts are created equal.
We’ve said it before and we’ll say it again… breakfast is the most important meal of the day and if you don’t put something in your tummy, it’ll be grumbling by noon (‘hangry’ is an actual thing, ok).
Even if you’re reaching for something über healthy in the morning – avo on toast, a raw protein bar, a banana – it’s probably not going to give you the boost your body needs to make it through the day.
“No matter what meal it is, your plate should be half fruits and vegetables, a quarter whole grain, and a quarter protein,” says dietitian Krista Yoder Latortue. So, in a nutshell, it’s the protein portion in your breakfast that you’ve really got to pay attention to – and we bet it’s the one you’re most likely forgetting every morning.
The protein doesn’t just provide the fuel to help you get out of the house and to work. “If you just have carbs at breakfast, your metabolism is off for the whole day,” says Yoder Latortu. “How hungry you feel is based off two factors: how much you eat and what you eat. If you don’t eat protein at breakfast, you’re going into lunch feeling ravenous. When you’re ravenous, you make poorer choices.”
There’s another reason skimping on protein at breakfast hurts you, too: Since your system can only utilise 30 grams at a time, if you don’t have enough of this nutrient in the morning, it can hard to be take in enough throughout the rest of the day. Most women need about 80 to 100 grams of protein a day, although the exact amount you should be getting depends on your weight and activity level, says Yoder Latortue.
But before you start freaking out, just remember… you don’t have to eat steak and eggs in the a.m. to take in enough protein. “It could be eggs and cheese with fruit on the side,” says Yoder Latortue.
Keep in mind that your best bet is aiming to get all your protein needs from your food, not a powder (though they can definitely boost your daily protein intake.) “The obvious sources are from animals, so chicken, beef, turkey, eggs, milk, cheese, yogurt,” says Yoder Latortue. But consider plant-based sources, too, like beans, nuts, and seeds. “Hummus is a great source, or tofu, or edamame,” says Yoder Latortue.
Want to kickstart your day? Why not make one of these delicious and filling oat breakfast bowls?
Extracts were taken from