From the Desk of a Nutritionist: How I Prepare for the Day
One of my favorite morning activities is preparing healthy meals for my family. It often starts with a healthy breakfast. I feel great knowing my family will be well nourished by the meals that I prepare with handpicked ingredients made at home, and I enjoy being the keeper of healthy food choices for my husband and kids. I don’t take this responsibility lightly.
I believe that what we eat for breakfast plays a significant role in setting the tone for our blood sugar levels, mood, and energy levels throughout the day.
Maintaining stable blood sugar levels not only aids in weight management but also helps to reduce cravings that could lead to eating harmful, processed snacks throughout the day. For this reason, I’m mindful of the choices I make for breakfast options. Breakfast is essential for a clear mind and a healthy body.
Generally, we begin the day with a nutritious breakfast that will keep us going until lunchtime. On weekdays, my husband and I start our day with a cup of hot green tea with matcha or ginger. I am drinking green tea delays glucose metabolism, as the polyphenols in this beverage have been demonstrated to do so. On days that I’m doing an early morning workout, I also add my favorite nutrient-dense meal replacement shake that contains plant-based protein, chia, flax, and quinoa for an added source of carbohydrates to fuel my morning workout.
Other morning options include:
Oatmeal.
The kids will start their day with a bowl of organic oatmeal or overnight oats. Oats and whole grains are high in fiber, which helps to keep blood sugar levels in check. Fiber also fills the stomach at a low-calorie cost. A 1/2-cup portion of whole-grain oatmeal has 150 calories, 5 grams of protein, 3 grams of fat, and 27 grams of carbohydrate, with 4 grams of dietary fiber. Chopped nuts will offer protein to your meal, and sliced apples, another low-glycemic fruit, will add fiber and carbohydrates. In a research published in “Diabetes Care” in 2003, cinnamon was found to enhance blood-glucose levels in patients with diabetes.
Eggs.
Another alternative we often utilize is eggs. Even though eggs get a bad rep for being high in cholesterol, they are nutrient-dense and an excellent source of protein and fat. One large egg provides 94 calories, 6.45 grams of protein, 7 grams of fat, and less than a gram of carbs in an omelet. I love mixing a few chopped veggies, such as spinach, kale, or bell pepper, into an omelet to finish our blood-sugar-stabilizing breakfast. These vegetables have a low glycemic index and are high in fiber. Serve the omelet with a slice of low-glycemic sourdough toast and a piece of fresh fruit, such as an apple or mandarin slices.
Dinner as Breakfast.
Breakfast for dinner is nothing new, and I’ll have breakfast for dinner occasionally to change things up a bit. But what about dinner for breakfast? A protein-rich feed provides the foundation for a nutritious breakfast, too. Avocado toast can be topped with thinly sliced grilled chicken or lean steak, or a breakfast salad with leftover veggies and a soft-boiled egg can be prepared. The use of leftovers adds variety to our regimen and simplifies meal preparation by allowing you to turn one meal’s worth of cooking into many meals.
The right breakfast sets the tone for an enjoyable and productive day; preparation and thoughtfulness are essential.
Grab your FREE copy of my 10 favorite Anti-Inflammatory Recipe Ideas for healthy breakfast ideas. For daily tips and health hacks, follow me on Instagram at @getfitwithjuniata, the message info@fiit4lyfe.com.
I’d love to hear how you start your day as well!
Xo – Juniata Ford
