What is your healthier breakfast? I never really learned what is considered a healthy breakfast.
one of the big problems in the standard american diet is that we treat breakfast like a dessert.
1. cereal has around 15-30 grams of sugar in addition to various artificial flavors and additives.
2. pancakes and waffles? an irresponsible carb bomb that you douse in syrup and whipped cream.
3. breakfast sausage is basicly low quality meat mixed with fat. at least by itself its not high in sugar but then people normally have it with pancakes.
4. granola? na, more sugar.
Reality is that almost all "breakfast foods" are junk.
my advice is to steak to black coffee and a slice of fish or steak for most people. I like to have black coffee and sardines. seems to keep my mood stable througout the day.
Alternatively, a couple of scrambled eggs with a piece of toast and a bananna is fairly healthy.
A fried egg on an English muffin also isn't a terrible way to start the day.
Target ~400 cals, Try and get some protein and fiber in there. Watch out for saturated fats and high sodium (see the DASH diet for tips). If you are diabetic or risk diabetes, check out the glycemic index and shoot for low GI foods.
That'd be my advice (I'm not a doctor, what I'm suggesting could be 1000% wrong.)
The oatmeal was a "big bowl" variety from a packet. I heard rolled oats might be better but it's a hassle to cook.
Most days breakfast is scrambled eggs (3 eggs), spinach, cheese. Sometimes I add tuna or avocado for variety. That keeps things stable.
Just pointing out that the peak is just how the body works.
For my 1000W microwave I reduce power to 30% and cook for 12 minutes. Comes out perfect with little difference between stovetop.
Preparing them "overnight oats" style eliminates the hassle of extra cook time.
The details don’t matter so much, as long as you get a variety and generally stick to the above guidelines.
I think you can judge how healthy a diet is by how many people get diseases, malnutrition or premature death as a result of a diet, and almost nobody is going to suffer because of that diet plan above.
If you have cheese as a large component of almost every meal, then you’re deviating a lot from the basic advice, so it’s not healthy. If you have a bit of cheese on your breakfast of eggs and toast a couple times per week, then it’s healthy.
I am generally not a huge fan of the historical line of thinking. 6 generations ago you died significantly earlier with not a great health along the way. It is a very recent development to live to (avg) 83. Would the strongest man in your region perform at a high level if he wasn't doing manual labour and died at 95?
where do you you live? this would be aronud 1,60EUR - this is not cheap but by far the highest quality you can buy across the whole conutry.
Steel cut overnight oats
Cottage cheese with fruit
Leftovers from the night before
Fresh fruit or high-protein granola with kefir, fruit and a tiny drizzle of honey in the Summer.
Sometimes it'll be very high on protein, but also on fats: bacon (back, UK-style), sausage and egg.
The key is to get away from ultra-processed food, and I'm Type 2 diabetic so I want to reduce the amount of sugar and carbs I have. For me, I normally feel fructose > lactose > carbs > sucrose > desxtrose, and often replace lactose (dairy) with non-dairy equivalents, or make sure it has some other benefit (like kefir).
I want to make sure I feel full through to lunchtime, so protein is useful. I don't mind some carbs, if it means I have something I enjoy and don't feel I need to snack mid-morning.
TLDR: I avoid breakfast cereals (other than some high-protein granolas), add fruits like prunes, pears, maybe banana, and I don't have bread or other ultra-processed foods.
My doctor's advice (which is also official government advice for high cholestorol) was two egg yellows max every week - that includes any foods that use egg yellows.
Egg whites you have more leeway and theoretically one could use 6 egg whites every day but that would include heavy exercise.