When it comes to breakfast, it’s easy to feel overwhelmed or unsure about what to eat. However, putting together a nutritious breakfast is simpler than you might think, according to experts in various medical fields. These professionals follow guidelines based on the Mediterranean diet, the DASH diet, or the MIND diet, which are known for their health benefits such as lowering blood pressure and reducing the risk of certain diseases. The common denominator among these diets is a focus on whole foods, including vegetables, fruit, whole grains, leafy greens, legumes, nuts, and lean protein. Processed foods, red meat, alcohol, and sweets are typically limited or avoided.
One popular breakfast option recommended by experts is oatmeal. Steel-cut oats are high in fiber, which promotes gut health and prevents constipation. Many doctors top their oatmeal with a variety of nuts, seeds, and fruits to add healthy fats, fiber, and phytonutrients. Some prefer overnight oats for convenience, while others use rolled oats for a quicker option. Whole-grain toast with avocado is another go-to breakfast for many medical professionals. Avocado toast provides healthy fats and carbs to keep you full and energized. Some may add lean protein like salmon on the side to balance their meal.
Plain yogurt with berries is a staple breakfast for many doctors, providing protein, antioxidants, and beneficial nutrients. Greek yogurt is also beneficial for dental health, as it contains calcium and phosphate that can help keep teeth healthy. Smoothies are a quick and convenient breakfast option for busy mornings. Doctors often include ingredients like kale, spinach, berries, and nuts in their smoothies for a filling and healthy meal. While eggs can be a controversial topic, many doctors consume them in moderation, especially egg whites. Some prefer to avoid eggs altogether, while others enjoy whole eggs occasionally.
When it comes to foods to avoid for breakfast, processed meats like bacon and sausage are at the top of the list. These foods are high in unhealthy fats and can increase the risk of certain cancers. Sugary cereals, pastries, pancakes, and waffles are also a no-go for doctors, as they are high in sugar and refined carbohydrates with little nutritional value. These foods can lead to rapid changes in blood sugar levels, bloating, and other digestive issues. While it’s okay to indulge occasionally, it’s best to limit consumption of these sugary treats and opt for healthier breakfast options instead. Remember to brush your teeth after eating sugary foods to prevent tooth decay.
