We’ve all heard it: Breakfast is the most important meal of the day. But, what does your breakfast look like? Sugary cereal? Buttered toast? A cup of coffee with half-and-half? Studies show that consuming between 10 and 20 grams of protein for breakfast can help you feel full for longer and help prevent overeating during the rest of the day.

Here are some easy tips to help you add more protein to your typical breakfast routine:

  • Add an egg on top of toast, whether it’s scrambled with hot sauce or over-easy with a dash of turmeric.
  • Spoon a tablespoon of peanut butter on top of your oatmeal.
  • Instead of cereal, try making a quick yogurt parfait with plain non-fat Greek yogurt, your favorite berries and toasted nuts.

I included a holiday recipe for Gingerbread Cinnamon Rolls that uses a higher-protein baking mix. Have a wonderful holiday week with family and friends!

Emily McMillan is a registered dietitian for Hy-Vee stores in Rochester. This information is not intended as medical advice. Please consult a medical professional for individual advice.

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