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.
Avocado-topped omelet: Beat 2 large eggs with 1 teaspoon milk and a pinch of salt. Cook in 1 teaspoon 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 and smoked salmon: 1/4 sliced avocado, 1 ounce smoked salmon, 1 tablespoon fresh basil and 1/2 teaspoon olive oil.
Avocado and arugula: 1/4 diced avocado, 1/2 cup arugula tossed with 1 teaspoon each olive oil and lemon juice plus 2 tablespoons 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 and jam smorrebrod: Divide 2 teaspoons each cultured butter and lingonberry (or raspberry) jam, 2 ounces thin-sliced ham and chives to taste between 2 rye crispbreads.
Cream cheese and cucumber smorrebrod: Divide 2 tablespoons each cream cheese and walnuts, 8 slices cucumber, 1 teaspoon 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. Almonds’ mix of protein, healthful fats, fiber and crunchy texture may encourage people to naturally eat less.
Mango-almond smoothie bowl: Blend 1/2 cup each frozen chopped mango and nonfat plain Greek yogurt, 1/4 cup each frozen sliced banana and plain unsweetened almond milk, 3 tablespoons unsalted almonds and 1/8 teaspoon ground allspice. Top with 1/4 cup raspberries, 2 tablespoons unsalted almonds and 1/2 teaspoon honey.
Berry-almond smoothie bowl: Blend 2/3 cup frozen raspberries, 1/2 cup each frozen sliced banana and plain unsweetened almond milk, 3 tablespoons sliced almonds, 1/4 teaspoon ground cinnamon, 1/8 teaspoon each ground cardamom and vanilla extract. Top with 1/4 cup blueberries, 2 tablespoons sliced almonds and 1 tablespoon coconut flakes.
(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)
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Erin O’Donnell is a freelance health and science writer, parent, and graduate of Northwestern’s Medill School of Journalism. Walks by Lake Michigan make her happy.