Breakfast literally means ‘break the fast’, as it is the first meal of the day designed to break the fast after the night period and is usually consumed within two to three hours of waking. Regarding its nutritional composition, a healthy breakfast should provide between 15 to 25% of the total daily energy intake, and should achieve between 10 to 20% of the Daily Reference Value (DRVs) for fibre and most vitamins and minerals. Greater percentages of nutrients like Calcium should be covered with this meal.
Even though there is flexibility on which food groups should be consumed during breakfast, protein-rich, nutrient-dense, carbohydrate-rich (cereals, grains, fruit or/and vegetables) foods are considered essential to replenish nutrient storage after the period of fasting while sleeping . Regarding protein-rich foods, it is advised to choose from eggs, lean meat, meat substitutes (vegetable protein), legumes, nuts, and dairy products with special attention in controlling sodium and saturated fat levels.
Breakfast is frequently regarded as the most important meal of the day, and although every meal is important, science has shown that a daily breakfast provides a wide range of health benefits not only on physical, but also on mental health.
No matter which fast-food chain you visit, high- fat and high-calbreakfastorie breakfast choices abound. But healthier fast-food menu options do exist.
Here are some of the healthy fast food that feels healthy for breakfast
Au Bon Pain Egg White, Cheddar, and Avocado Bagel Sandwich
“Au Bon Pain keeps things light but satisfying with their egg white, cheddar, and avocado bagel sandwich,” says Jones. “It comes on their wheat bagel, and you can order a small fruit cup on the side to start your day off with produce.”
Though a little higher in sugar (because of the fruit), this order provides plenty of energy, protein, and filling fiber.
Per sandwich + fruit cup: 430 calories, 23 g fat (12 sat), 40 g carbs, 17 g sugar (no added sugars), 605 mg sodium, 10 g fiber, 20 g protein
Jamba Juice Vanilla Blue Sky Bowl
“Jamba Juice has a variety of smoothie bowls, but many are very high in sugar and low in protein,” says Jones. “The Vanilla Blue Sky Bowl is one of their better options.
Loads of fruit provide some natural sugar and potassium, while blue spirulina algae gives it a fun color and adds lots of essential nutrients and phytochemicals.
Order this one without the granola and it also happens to be paleo-friendly.
Per bowl: 330 calories, 9 g fat (3 g sat), 62 g carbs, 33 g sugar, 85 mg sodium, 8 g fiber, 6 g protein.
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