The Best Breakfast Foods to Boost Your Energy, Lift Your Mood, and Lead a Full Day

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There’s a reason they call breakfast the most important meal of the day.

What you eat for breakfast determines whether your day goes well. This is especially true if you are consuming energy-lowering foods.

It is important to know that there is no one-size-fits-all [breakfast]’ says registered dietitian Maya Ferrer. But there are ways you can tailor your diet to fit how you spend your day.

On an individual basis, people generally should choose their breakfast based on factors such as affordability, accessibility, cultural relevance and taste, Feller notes.

“If we don’t eat it, it has no nutritional value. If it doesn’t taste good, we don’t care about it,” she tells CNBC Make It. “For many people, breakfast is the first meal of the day, and when you’re thinking about it, it really sets you up.”

Feller also recommends considering your intentions when deciding what to eat to start your day. “What are your goals? What are you looking for?” she asks.

Normally, you need to target your energy and mood in order to have a productive morning and a successful day. Here are the types of foods Mr. Feller recommends to strengthen each:

  • Improve mood: Eating fiber-rich foods such as berries and oats can have a positive effect on your gut flora. Studies show that an unhealthy gut can lower your mood.
  • Increase Energy: A diet that combines heart-healthy fats with slow-release carbs or complex carbs like wheat bread or sweet potatoes will keep you energized throughout the day.

When you wake up in the morning, it’s also important to stay hydrated, a natural way to boost your energy, says Feller. Another way she sets herself up for success is getting a good night’s sleep the night before, she added.

When it comes to a nutritious breakfast that boosts your mood and energy, Feller says, “I love combining good plant and animal protein sources with certain phytonutrients and botanicals.”

Here are some options that you can choose according to this structure.

  1. Breakfast salad: Leafy greens such as spinach cooked or raw and topped with eggs
  2. Whole-grain low-sugar cereal with fruit: Check the first five ingredients on the cereal nutrition label, and if you want to avoid overdosing on sugar, make sure sugar isn’t on the list. “If sugar is the second ingredient, then you know it’s his second main ingredient in that cereal, so choose based on your needs,” Feller said. increase.
  3. Nut butter and fruit waffles: For a more nutritious meal, drizzle with honey and sprinkle chia or hemp seeds on top.

“These breakfast options are well balanced. They provide really great nutrients. You get high quality protein,” says Feller. [and] Rich in vitamins and minerals. You’ll also get the all-important dietary fiber. If you eat it regularly, you will find that it nourishes your body. ”

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