Hey Lykkers! Have you ever wondered if your breakfast is actually good for you? Many of us grab a quick bite at a breakfast shop on the way to work or school, but is it really a healthy choice? The good news is that we don't have to give up convenience to eat well.
If we follow three simple nutrition rules, we can enjoy a balanced meal from these places. Even something as basic as a latte with a sandwich can be a great option!
The 3 Must-Have Nutrients in Breakfast
Breakfast isn't just about filling our stomachs—it's about fueling our bodies with the right nutrients for the day ahead. According to nutritionist Jian Yuhua, a balanced breakfast should contain three key components: protein, carbohydrates, and vegetables. These provide the energy we need while keeping us full longer.
Without these three, our breakfast might leave us feeling hungry too soon, leading to unhealthy snacking later in the day. So, let's check if our morning meal meets these simple nutrition goals!
Bread and Coffee? Try Toast, Egg, and Latte Instead!
A common breakfast choice for many of us is a piece of bread with coffee. Sounds simple, right? But the problem is, this meal only provides carbohydrates—it lacks protein, which helps keep us full. That's why we often feel hungry again soon after eating.
A better alternative? Swap black coffee for a latte! Since lattes contain milk, they add a dose of protein to our meal. Another great swap is soy milk, which also provides protein but is plant-based. To make things even healthier, choosing whole wheat toast instead of white bread can give us more fiber and better nutrition.
Sandwiches: A Simple Way to Get All Three Nutrients
If we want a balanced breakfast without too much effort, sandwiches are a great option. A sandwich that includes eggs, cheese, and vegetables provides all three essential nutrients: carbs from bread, protein from eggs and cheese, and fiber from vegetables.
For example, a cheese and veggie toast or a meat, egg, and veggie sandwich can be a smart choice. These simple additions turn an ordinary breakfast into a much more nutritious meal!
How to Cut Unnecessary Calories?
Many of us also worry about the calories in breakfast. Should we eat less? The truth is, we still need proper nutrition, but we can reduce unnecessary calories by making small adjustments.
For example, sauces like mayonnaise in sandwiches add 45 to 100 extra calories per serving—without providing much nutritional value. Skipping these sauces can instantly lower calories while keeping our breakfast just as satisfying.
Which Breakfast Meats Should We Avoid?
Smoked meat, sausages, and hot dogs are popular in breakfast shops, but should we eat them regularly? Nutritionists advise against it. These are processed meats, which studies have linked to health risks. While eating them occasionally won't cause immediate harm, long-term consumption may increase health concerns.
Instead of processed meats, we can choose healthier protein sources like eggs, fresh chicken, or tofu for a more balanced and nutritious meal.
Healthy Breakfast, Happy Mornings!
So, Lykkers, eating a healthy breakfast at a breakfast shop is totally possible! We just need to make smart choices—include protein, carbs, and vegetables, swap black coffee for a latte or soy milk, pick whole wheat toast, and avoid unnecessary sauces and processed meats.
The next time we stop by our favorite breakfast spot, let's choose wisely and enjoy a meal that keeps us full, energized, and ready for the day ahead! What's your favorite nutritious breakfast? Let's share in the comments!
Avocado & egg breakfast meal preparation
Video:Feelgoodfoodie
