Wondering why your blood sugar dips and you feel famished by noon? Take a look at what you eat for breakfast and when.
The longer you wait to break your overnight fast, the hungrier you will be the rest of the day. And what you choose to eat for this truly “most important meal of the day” has a huge impact on how you will feel, how hungry you will be and what foods you will be craving all day long.
If you start your day with a sugar-and-refined-grains-loaded breakfast, you will send your blood sugar soaring and possibly feel a burst of energy for a short time…until it all comes crashing down: blood sugar, energy, mood…and carb/sugar cravings start rearing their ugly heads.
What to do? Eat breakfast relatively soon after you wake up. And make sure your breakfast includes protein and healthy fats. Some ideas? Eggs, egg whites, plain nonfat or lowfat greek yogurt, salmon, turkey, hummus, beans, tofu, cheese, lowfat cottage cheese, almonds, walnuts, other nuts and seeds, almond butter, peanut butter, avocado, protein powder (if you’re into that kind of thing). Mix and match. Throw in some fruit and/or veggies and some whole grains like steel cut oats, or a corn tortilla, or whole grain bread - and you’ve got a satisfying, healthy meal. Of course watch portions - especially of higher calorie and fat options like nut butter and cheese - or use light cheese.
Get into the habit of eating a breakfast packing protein, healthy fats and fiber and you will find yourself feeling well fueled and energized the whole morning long and less ravenous the rest of the day.
Allegra Burton, MPH, RDN
Nutrition with Allegra
Chapel Hill, NC