Some people love breakfast, while for others it’s just a necessary chore. Either way, you know breakfast is your opportunity to load up on nutrition that will carry you through the day. If you miss that opportunity, you will move through your day sleepy, hungry, and moody, without the brainpower you need to make good decisions.
Unfortunately, too many people start the day with high-sugar, low nutrition breakfast foods. Here are the top four breakfast mistakes:
1. Eating “healthy” cereal – If you’re a grownup, you know Cocoa Puffs is not the breakfast of champions. But what about the ones advertised as healthy? Is granola better, or muesli, or even bran cereal?
Not really. Unfortunately, even the healthy cereals are full of sugar and carbs, and they don’t offer the protein and healthy fats you need. In addition, most grain crops are genetically modified and treated with pesticides, so each spoonful may also include toxins. Add to that the preservatives, like endocrine-distrupting BHT and the suspected carcinogen BHA, and you can see cereal is not a healthy choice.
2. Drinking bottled juice – Juice sounds like a healthy choice, right? Unfortunately, bottled juice is full of sugar, which can cause your insulin to spike, then your blood sugar to plummet and crash. Also, juice does not contain the fiber that makes whole fruit so good for you.
3. Sticking with the classics – You may be disappointed to hear that old-fashioned pancakes are a nutritional nightmare. They include GMO grain, sugar, refined carbohydrates, gluten, usually with factory-farmed eggs. What they don’t have much of is protein, so you will be hungry and cranky an hour later.
4. Buying a muffin on-the-go – Muffins, especially the ones you grab at the grocery store or coffee shop are full of sugar, refined grain, trans fats, GMOs, preservatives and pesticides – with virtually no real nutritional value.
So if you don’t opt for one of the options above, what should you eat for breakfast? Here are some ideas:
1. Baked eggs in avocado halves – cut an avocado in half and remove the pit. Break a whole egg into the avocado half, and bake at 400 degrees until it is cooked to your preference.
2. Luscious leftovers – Make breakfast from the remains of last night’s healthy dinner. You can put leftover veggies into an omelet, or poach a couple of organic eggs and serve over leftover sauteed greens, or make a hash from leftover sweet potatoes and veggies. The options are endless.
3. Egg “muffins” – Bake eggs in muffin cups and serve them with some greens, black beans, sliced avocado and salsa. Or pack it all up and take it to enjoy at work.
4. Power sandwich – If it doesn’t feel like breakfast without toast, try low-glycemic index, organically made Ebenezer bread. Make a sandwich with almond butter and organic fruit-only jelly, and you’re good to go. You could also make mashed avocado on toast, or top bread with sliced chicken or salmon.