What a Nutritionist Eats for Breakfast on Hectic Weekdays
Prepare to drool over her (surprisingly simple) creations.
Mornings often run on a tight schedule, and finding time for healthy habits is certainly no simple feat. But it has big payoffs: Building healthy habits like meditation, a nourishing breakfast, or a workout sesh into your morning may boost your mood for the rest of the day, according to the American Institute of Stress.
If nothing else, make time for breakfast. Eating breakfast has been linked to better cognition, lower total calorie intake for the entire day, lower intake of added sugar and fat, and better weight management, according to a 2013 study.
So what are the secrets to pull off a healthy—yet speedy—breakfast? To see these healthy habits in action, HealthiNation followed Frances Largeman-Roth, RDN, nutritionist and cookbook author, during her morning routine at her Brooklyn, New York, residence.
After squeezing in a morning workout, Largeman-Roth needs to refuel with breakfast. “Once I get back from my workout, I’m pretty darn hungry at that point,” says Largeman-Roth. “I want something hearty, but I also want something that looks really good because I’m probably going to take a picture of it.”
Two of Largeman-Roth’s go-to weekday morning breakfasts include yogurt bowls and overnight oats. For each of these dishes, she dresses them up with fresh fruit, whole grains, seeds, and nuts. “Because I just worked out, I’m looking for a mix of protein and carbohydrates and healthy fat,” says Largeman-Roth. Besides nuts and seeds, learn more ways to add protein to any breakfast.
Want more tips for the morning?
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Once I get back from my workout I'm
pretty darn hungry at that point.
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And so I want something hardy, but I also
want something that looks really good,
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because I'm probably gonna
take a picture of it.
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So [LAUGH] oftentimes that means
a yogurt bowl filled with fresh fruit,
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whole grains, and
probably some seeds and nuts on top.
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Other times I might have had the foresight
to make some overnight oats,
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which I love, because you can get so
creative with that.
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Obviously, the oats
are an awesome source of fiber,
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which helps to lower cholesterol.
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And then you can do whatever you want
with it, you know, add fresh fruit, nuts.
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I make one that I call
tie dye overnight oats.
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I'm using frozen wild blueberries and
frozen dragon fruit, and
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it makes a really cool design.
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Nutrient wise, what I'm looking for
in those breakfast, because I just worked
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out, I'm looking for a mix of protein,
carbohydrates and healthy fat.
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AffinitaA, Catalani L, Cecchetto G, De Lorenzo G, Dililo D, Donegani G, et al. Breakfast: a multidisciplinary approach. Ital J Pediatr. 2013;39:44.
Get more “me” time. Weatherford, TX: American Institute of Stress. (Accessed on May 11, 2018 at https://www.stress.org/get-more-me-time/.)