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What Makes A Breakfast “Balanced”?
A healthy, balanced breakfast should contain a variety of nutrient-dense foods that will give you sustained energy throughout the morning. Ideally, your breakfast should include a mix of fiber, healthy fats and protein.
The Lowdown On Fiber:
Fiber is an important part of a healthy diet, especially given its role in feeding your good gut bacteria. It helps to keep you regular, can lower your risk of heart disease and digestive problems, and may even help you lose weight.
There are two types of fiber – soluble and insoluble. Soluble fiber dissolves in water and can be found in oats, legumes, and some fruits and vegetables. This type of fiber helps to lower cholesterol and sugar levels in the blood. Insoluble fiber does not dissolve in water and can be found in whole grains, nuts, and vegetables such as carrots, cabbage, and potatoes.
Most foods contain a mix of both soluble and insoluble fiber. To get the most benefit from fiber, the USDA recommends that women should aim to eat at least 25 grams per day, while men should consume 38 grams. High fiber foods include:
- Whole grains such as oats, barley, brown rice, whole wheat bread
- Legumes such as beans, lentils, chickpeas, edamame
- Fruits such as apples, bananas, berries, avocado
- Vegetables such as broccoli, Brussels sprouts, carrots
- Nuts and seeds
The Lowdown On Protein
If you’re a plant-based eater, I’m sure you’re aware that one of the common questions that people ask is whether you’re getting enough protein. A protein-rich diet is really important. Protein helps to build and repair tissues, produces enzymes and hormones, and aids in the absorption of vitamins and minerals. It also helps to regulate metabolism, blood sugar levels, and hunger signals. Including protein in your breakfast will help to keep you feeling fuller longer, maintain muscle mass, and support a healthy weight.
I think it’s important to be a little more aware of protein intake as a vegan, because it's not as simple as eating yogurt, eggs or meat! Good sources of vegan protein include beans, lentils, tofu, nuts, and seeds. Spirulina, hemp seeds, ezekiel bread, oats and chia seeds are just some of the best sources of protein for plant-based eaters!
The Lowdown On Healthy Fats
Healthy fats have a number of benefits: they increase satiety (that satisfying “full” feeling you get after eating a great meal), help to lower cholesterol and improve heart health. Additionally, healthy fats can provide essential fatty acids that the body needs for proper cell function.
Some healthy fats to consider adding to your diet include avocados, nuts and seeds, olives, and coconut. You can also get healthy fats from plant-based oils such as olive oil, coconut oil, and avocado oil.
Now To The Fun Part: Balanced Breakfast Inspo 🥰
Apple Almond Butter Chia Pudding
Tofu 'Egg' And Avo Breakfast Sandwich
Balancing your breakfast can sometimes be as simple as sprinkling some nuts over oats, or adding seeds to your smoothie mix. The best breakfast is the one that makes you feel strong and ready to take on the day💪
Tag me with your go-to breakfasts @daniellasdigest. I love seeing what you're cooking up!
