Breakfast is the most important meal of the day since it fuels our bodies with good nutrients and helps us sustain ourselves, and it's particularly important if we have a busy day at school or work coming up. We need to eat breakfast in order to be able to concentrate and get through our day with plenty of energy!
Eating breakfast has a plethora of benefits, such as not missing out on vitamins and minerals, maintaining a healthy body weight, and staying fuller longer and therefore eating less throughout the day (no early lunches or pesky snacking!).
However, many breakfast foods are high in fat and sugar. Swapping out certain ingredients in your favorite breakfast foods can make them become healthier, more nutritious options.
1. Egg Whites
Instead of using the whole egg for an omelette in the morning, opt for making one with just egg whites. Egg yolks are high in vitamins and minerals but also very high in cholesterol, which is why many people need to watch eating too many and having too much cholesterol slip into their diet. Egg whites can be separated by hand by following this technique, or can be store-bought in boxes such as those from Egg Beaters.
2. 2% Milkfat Cheese
Instead of using full-fat cheese, try swapping it out for a 2% Italian blend, 2% cheddar, or 2% mozzarella. You can use these lower-fat cheeses in recipes like breakfast burritos, Spanish omelettes, or cheesy breakfast biscuits. Too much fat in your diet can lead to weight gain and heart problems, so lower fat cheeses are a smart choice.
3. Greek Yogurt
If you love yogurt, sour cream, and cream cheese like I do, you'll want to pay attention to this one. Full-fat and high-calorie daily products like cream cheese and sour cream can cause weight gain and heart health issues, so switching to reduced fat Greek yogurt in dips, baked goods, casseroles, and other foods will do wonders for your diet (and add a protein-packed punch!).
4. Natural Sweeteners
Try to use natural sweeteners instead of processed sugar. For example, adding agave and honey instead of using sugar granules is better for your health. Refined sugar is considered a "poison," and the Global Healing Center states, "Refined sugar is lethal when ingested by humans because it provides only that which nutritionists describe as "empty" or "naked" calories. It lacks the natural minerals which are present in the sugar beet or cane." Stick to other natural alternatives such as coconut sugar, maple syrup, and Stevia.
5. Spreadable Fruit
Instead of using jams and jellies to sweeten buns, bread slices, biscuits, and muffins, try using spreadable fruit, which is lower in calories and lower in sugar. Sugar has a long list of negative health effects, and offers us no nutrients, protein, or healthy fat. We get nothing from it, and it can really stress the liver.