Alex Loh isEatingWell's associate food editor. As part of the food team, she creates healthy, delicious recipes for theEatingWellaudience. Alex also writes informative food and cooking articles that range from how to store ground beef to the best picks from Trader Joe's. Alex conducts product and taste tests to find the best options, from salad spinners to salsas.
Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition toEatingWell, her work has appeared inFood & Wine,Real Simple,Parents,Better Homes and GardensandMyRecipes.
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Start your morning with an easy, high-fiber breakfast recipe. Each breakfast is packed with at least 6 grams of fiber, which has been associated with health benefits like keeping you regular and lowering risk of heart disease. And as a bonus, these recipes take just 15 minutes or less to make, so eating healthy is easy and doable. Recipes like Avocado Toast with Burrata and Berry-Almond Smoothie Bowl are filling and healthy.
Peanut butter and banana are the original power couple. Top a simple toasted English muffin with the duo, then sprinkle everything with a hit of ground cinnamon for a healthy breakfast of champions.
Mashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast. Try it for a quick breakfast or snack.
The combination of oat milk, vanilla extract and sweet cherries makes this recipe taste like a cherry pie smoothie. Adding a bit of brown sugar boosts that nostalgia even more.
For a Mediterranean-inspired breakfast, serve up fried or poached eggs on top of sautéed artichokes and toast. If you can't find frozen, be sure to rinse canned artichoke hearts well--they're saltier than frozen. Serve with hot sauce on the side, if desired.
Blend almond milk, strawberry and pineapple for a smoothie that's so easy you can make it on busy mornings. A bit of almond butter adds richness and filling protein. Freeze some of the almond milk for an extra-icy texture.
For breakfast, snack or a healthy dessert, try using yogurt instead of milk for your cereal. If making this as a to-go snack, keep the cereal separate and top just before eating.
A squeeze of lemon juice adds bright flavor to this frozen fruit smoothie. Mango provides plenty of sweetness without having to add juice, but if it's too tart for you, a touch of agave will do the trick.
This healthy bagel breakfast-sandwich recipe, with layers of ham, Swiss cheese, egg and spinach, is ready in just 5 minutes and can be wrapped up to eat on the go.
(Eat the apple peels -- that's where the most fiber is!) Raspberries win the fiber race at 8 grams per cup. Mangoes, persimmons, and guavas are also good sources of fiber: A mango has 5 grams, a persimmon has 6, and 1 cup of guava has about 9.
“Bran cereal typically has more fiber than oatmeal, making it a good choice for those looking to increase their fiber intake,” says Smith. “It provides a concentrated source of insoluble fiber that promotes digestive regularity and helps maintain satiety.”
Based on our findings, pancakes, bacon and eggs, avocado toast, and cereal are the most popular breakfast foods in America. Other dishes commonly eaten to start off the day typically include sausages, waffles, french toast, and sandwiches to name a few.
Research shows eating at least 20 grams of protein at breakfast can really help. Meal options include scrambled eggs, greek yogurt, and tofu. Protein is a key nutrient for weight loss. Studies show that protein can help curb your appetite and keep you from overeating.
The researchers noted that eggs may even have a protective effect. People who ate up to one egg per day had an 11% lower risk of heart disease—and an 18% lower risk of dying from it—than those who did not.
Good choices for breakfast foods will be ones that fill you up, so you don't get hungry again for a while, and they are nutrient-dense. Try whole fruits, eggs, wholemeal toast, nuts, and smoothies for a tasty and satisfying start to the day.
Peanuts and peanut butter are rich in soluble and insoluble dietary fibers, both of which help support regular bowel movements and improve constipation ( 3 , 4 ). Just two tablespoons (32 grams) of natural peanut butter contains 3 grams of fiber, equivalent to about 10% of your daily fiber needs ( 5 , 6 ).
Introduction: My name is Barbera Armstrong, I am a lovely, delightful, cooperative, funny, enchanting, vivacious, tender person who loves writing and wants to share my knowledge and understanding with you.
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