Healthy Breakfast?

To manage your weight a simple rule to follow would be to get protein into every meal including breakfast.

 
A typical breakfast?
A bowl of cereal with milk, sliced banana and a glass of orange juice. This breakfast contains 325 to 500 calories, with only 10 grams of protein. The low protein and fibre count can leave you hungry mid-morning. And  many people have double the serving size of cereals and additional carbs e.g. toast, waffles for breakfast.See a comparison of breakfast cereals and a healthy alternative. And the impact of missing breakfast.
 
Good Nutrition = Prevention
Advances in nutritional science have brought us important insights into what goes into a healthy diet:
1. Getting protein from soy, lean meats and fish is important to control your appetite and to nourish and protect your muscles.  Make sure each meal or snack contains protein.
2. Colourful fruits and vegetables provide unique plant nutrients and antioxidants that protect the health of the most important organs in your body.
3. Fibre from fruits, vegetables and some whole grains is important to maintain balanced intestinal function
and to clear toxins from your body.
4. Healthy fish-oil fats from ocean-caught fish help to rebalance the good and bad fats in your diet.
The Power of Protein:
Protein helps build and maintain strong muscles. Try to consume 75 to 100 grams of protein each day. Eating protein at every meal also helps control hunger. The best protein-rich foods are those that are low in fat, such as high-protein breakfast shakes, chicken or turkey breast, egg whites, fish and shellfish, very lean cuts of red meat and low-fat or non-fat dairy products. Limit high-fat protein foods such as cheese, most red meat
cuts, sausages and full-fat dairy products.
  • Protein helps prevent muscle and bone breakdown.
  • Protein helps control hunger and is essential for energy.
HEALTHY BREAKFAST IDEAS
Weight Management
We need protein in our diet  to stay strong and healthy. If we don't eat enough our bodies will steal it from our muscles and organs. In fact, protein is essential for the development of our muscles, which lead to an increase in the burning of calories. Our muscles could be described as fat furnaces as they keep our metabolism running high. And protein is very good at curbing appetite and balancing blood sugar in contrast to many  Too many fast releasing carbohydrates lead to weight gain.

Cereals and toast for breakfast, jacket potato for lunch, pasta for dinner and rice cakes and biscuits for snacks?!   "My diet had been almost all carbs I had no nutrition going into my body"

Healthy Kids Breakfast
Children love sugar-coated cereals and they are so easy for busy families to use, especially on hectic weekday mornings.  It ís important to send your children off with a balance of micronutrients and a healthy amount of protein to help maintain balanced blood sugars so essential to their concentration and learning. More info on healthy eating for children
 
Low GI
Eating high-glycemic carbohydrates (ones that turn to sugary quickly) will hinder the fat burning process and will decrease energy levels.  When you overproduce insulin, you clear the sugars out of your blood-the end result is that you are now hypoglycemic. What does that mean? Blood sugar levels are lower than they should be, "you crash" or get lethargic, and now your body craves sugars. So what next? You end up overeating , and the cycle continues. More on the Glycemic Index
 
Protein Shakes
Regular Formula 1 Protein Shake - 210-325 calories per shake
How many calories in the breakfast shakes?
Additional Information:
Guide to your metabolism - steps to take for a healthy metabolism
Breakfast Shake Recipes - how to make a soy protein/fruit smoothie

Article By Herbal Vitality

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Healthy Breakfast