Every morning is a fresh start. So if you didn’t eat cleanly the day before, you have a new chance today. Set your healthy intentions with a breakfast that contains an anti-inflammatory protein. You’ll get the lasting energy and muscle building nutrients needed to flatten your stomach. Try these foods.
Eggs should be the centerpieces of your breakfast, says Stacy Goldberg, a nutritionist at savorfull. We love them any time of day. She suggests 2 omega-3 enriched cage free eggs cooked in 1 teaspoon of olive oil. “And yes, you should eat the yolks!” says Goldberg. That’s the part that keeps you feeling full and satisfied – plus it has much needed vitamin D and biotin. The extra omega-3 adds to the anti-inflammatory benefits of eggs, as does the olive oil.
In ¼-cup of oats there’s 5 grams of fiber and 7 grams of protein. The fiber is part soluble – it slows digestions and makes you feel satiated –and insoluble fiber – the kind that helps you get smooth moves (wink). “Regular and healthy bowel movements reduce belly bloating and improve digestion,” says Abbey Sharp, RD, of Abbey's Kitchen. Choose steel-cut oats over rolled or instant. They’re not pre-cooked and are processed in a manner that helps them maintain more fiber and protein than other versions. Plus the hearty, chewy feel of steel-cut oats helps you to slow down and feel full.
Full-Fat Greek Yogurt
This is our new go-to breakfast or snack: A half-cup of plain whole milk Greek yogurt with a quarter cup of toasted wheat germ, a tablespoon of ground flaxseeds or two tablespoons of slivered almonds. Colette Heimowitz, a nutritionist at Atkins Nutritionals says it’s packed with healthy fats and protein. “It will keep you satiated throughout the morning so that you avoid sugary cereals,” she says.
Nuts & Seeds
Almonds, walnuts, pecans, cashews and sunflower seeds, are packed with protein (about 4 to 7 grams per ounce), fiber and heart-healthy fats. “Nuts and seeds are calorie-dense so it’s important to pay attention to portion size,” Julie Andrews, The Gourmet RD.” If you’re not a “pick up a handful of nuts and seeds for a snack” kind of lady, she has some ideas. “All nuts and seeds are great for making pesto and sauces, for blending into smoothies, adding to salads and layering on to yogurt and oatmeal.”