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  • Stefani Sassos

Building The Perfect Breakfast

Breakfast, the most important meal of the day! Seriously though, I'm all about starting anything with intention and purpose. Breakfast is your first opportunity of the day to start things off on a healthy-note.

By intentionally planning a healthy, well-rounded breakfast, I naturally feel like I've done something good to nourish my body.

Here are a few tricks for putting together the perfect breakfast meal:

Start Your Day The Whole Grain Way

Many breakfast foods such as cereal, toast, and oatmeal, are carbohydrate-based foods. Try to make these carbohydrates high-fiber, whole grain options. Going for these instead of plain refined, processed white carbs will help keep your blood sugar at bay and avoid a crash in the middle of the morning/afternoon. If you're choosing a breakfast cereal, look for items with 5g or more of fiber per serving. Try to choose a low sodium option (140mg of sodium or less), and minimize the sugar (no more than 5g sugar per serving). You want whole grain to be the first ingredient listed. Some nutritious whole-grain breakfasts include Ezekiel Bread (my personal go-to), steel-cut oatmeal, bran flakes, or whole grain cereals.

Protein For The Win

Balancing your breakfast with protein helps keep you full and satiated throughout the morning. Greek yogurt is my favorite, since it packs more protein per serving than regular yogurt. Top your Greek Yogurt with fresh fruit and sprinkle some whole grain cereal for an added tasty crunch. You can also try egg whites, portion-controlled amount of peanut butter, or even salmon. I'm not a fan of processed meats, but these can be an occasional treat in the morning if you crave them. Look for low-sodium alternatives and trim off any excess fat if able.

Prepare It Yourself

When you prepare your food at home, you know exactly what is going into it. Instead of waiting on line for 20 minutes for breakfast, take 10 minutes at home to whip up something healthy and nutritious. Plus, you'll save money by preparing your food at home. Most breakfast foods from typical fast-food chains tend to be loaded with unnecessary sodium and sugar. Ain't nobody got time for that!

When All Else Fails, Blend A Smoothie!

If you are in a serious time crunch, a simple smoothie can always do the trick. I always keep on hand a bag of frozen fruit to throw into smoothies when I need it. Combine frozen fruit, yogurt, almond milk, and other ingredients for a satisfying breakfast. One of my favorite morning treats is my Chocolate Peanut Butter Banana Smoothie. Blend 1 large banana (sliced, frozen), 3 tbsp unsweetened cocoa powder, 6oz Greek Yogurt, 1 cup almond milk, 1 tbsp honey, and 1 tbsp peanut butter.

What's you favorite healthy breakfast meal?! Take a picture and tag me on social media @stefhealthtips!



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