Starting the day with breakfast gets the entire day off on the right foot—but many of us skip it on a regular basis, or eat foods that leave our stomachs grumbling by 10 a.m. These tips will help you combine foods to keep you going strong all day long.
Breakfast Booster: Avocado
Tame hunger by adding an avocado to your A.M. routine. People in a recent study who did that as part of their breakfast reported feeling fuller for the next six hours, according to research in the FASEB Journal. Healthy fat helps quash hunger, but avocado packs fiber as well. Together, the two nutrients send stronger signals to your brain that you’re satisfied for longer, says one of the researchers.
To prepare omelet: Beat 2 large eggs with 1 tsp. milk and a pinch of salt. Cook in 1 tsp. olive oil in a small nonstick skillet over medium heat until the bottom is set and the center is still a bit runny, 1 to 2 minutes. Flip the omelet over and cook until set, about 30 seconds more. Top with one of the variations below.
Avocado & Smoked Salmon: ¼ sliced avocado, 1 oz. smoked salmon, 1 Tbsp. fresh basil and ½ tsp. olive oil.
Avocado & Kale: ¼ sliced avocado, 1 cup chopped kale tossed with 1 Tbsp. each lime juice and cilantro, 1 tsp. olive oil and a pinch of crushed red pepper plus 1 tsp. unsalted sunflower seeds and a pinch of salt.
Avocado & Arugula: ¼ diced avocado, ½ cup arugula tossed with 1 tsp. each olive oil and lemon juice plus 2 Tbsp. plain whole-milk Greek yogurt and a pinch of salt.
Breakfast Booster: Rye bread
Go for rye toast or rye crisps to curb your appetite. According to research published in Nutrition Journal, study participants who ate breakfasts built around 230 calories of rye crisps reported less hunger after breakfast versus those who ate white bread—and they consumed 56 fewer calories at lunch. The fiber in the rye may help keep blood sugar levels steady and trigger the body to release appetite-suppressing hormones. Try rye bread, too: the researchers noted that rye may have a unique structure that lets it outperform other whole grains.
Ham & Jam Smørrebrød: Divide 2 tsp. each cultured butter and lingonberry (or raspberry) jam, 2 oz. thin-sliced ham and chives to taste between 2 rye crispbreads.
Peanut Butter & Fig Smørrebrød: Divide 2 Tbsp. peanut butter, 4 sliced dried figs, 2 tsp. pepitas and 1 tsp. coconut flakes between 2 rye crispbreads.
Cream Cheese & Cucumber Smørrebrød: Divide 2 Tbsp. each cream cheese and walnuts, 8 slices cucumber, 1 tsp. honey and a pinch of salt between 2 rye crispbreads.
Breakfast Booster: Almonds
Make almonds part of your morning routine to keep your blood sugar levels on an even keel, particularly if you’re at risk for type 2 diabetes. Research reported in the European Journal of Clinical Nutrition suggests that when study participants added 1½ ounces of almonds to their breakfasts for four weeks, their blood sugar levels were lower one hour after the meal compared to non-nut eaters. The almonds’ fiber and fat put the brakes on the sugar roller-coaster by reducing glucose absorption during digestion, say researchers. And, even though the nut eaters ate more calories at breakfast, they didn’t gain weight. The researchers say the almonds’ mix of protein, healthful fats, fiber and crunchy texture may encourage people to naturally eat less.
Mango-Almond Smoothie Bowl: Blend ½ cup each frozen chopped mango and nonfat plain Greek yogurt, ¼ cup each frozen sliced banana and plain unsweetened almond milk, 3 Tbsp. unsalted almonds and ⅛ tsp. ground allspice. Top with ¼ cup raspberries, 2 Tbsp. unsalted almonds and ½ tsp. honey.
Almond-Matcha Green Smoothie Bowl: Blend ½ cup each frozen sliced banana and peaches, ½ cup each spinach and unsweetened almond milk, 3 Tbsp. slivered almonds, 1½ tsp. matcha tea powder and 1 tsp. maple syrup. Top with ½ kiwi, diced, and 2 Tbsp. slivered almonds.
Berry-Almond Smoothie Bowl: Blend ⅔ cup frozen raspberries, ½ cup each frozen sliced banana and plain unsweetened almond milk, 3 Tbsp. sliced almonds, ¼ tsp. ground cinnamon, ⅛ tsp. each ground cardamom and vanilla extract. Top with ¼ cup blueberries, 2 Tbsp. sliced almonds and 1 Tbsp. coconut flakes.
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