Choosing a healthy breakfast is one of the most important things you can do every day to keep your body in great shape and lose weight. Unfortunately, many popular breakfast options can actually be detrimental to your weight loss goals—even many that seem “healthy.” But that doesn’t mean there aren’t plenty of delicious breakfast ingredients out there that can be just as great for your body as they are for your tastebuds! And we’re not just talking about oats and berries. As it turns out, there are several great options you may never have considered adding to your plate.
To learn about some healthy choices you shouldn’t miss out on, we spoke to health experts Alyssa Pacheco, RD; Amy Beney MS, RDN, CDCES; and Lisa Richards, RD. They told us that salmon, cinnamon, and chia seeds are a few options that should be on your radar. Learn more about the benefits of each below.
1. Salmon
You may already know that salmon makes a great protein option, but it's not the most popular breakfast food around. However, Beney tells us it makes an excellent choice for any time of day—and confirms that the benefits are well worth it.
"Smoked salmon, is a great source of protein, omega-3 fatty acids, B vitamins and antioxidants," she raves. "B vitamins are important for energy and blood sugar control, and is an important nutrient for weight loss." Perfect!
Don't be afraid to add this fish to your breakfast, whether it's on a bagel or a benedict. "Smoked salmon for breakfast should be a go to your breakfast menu for weight loss. Jump starting your day with a great source of omega-3 fatty acids, proteins, and B vitamins is a great way to rev up your metabolism in the morning," Beney says. We're sold!
2. Cinnamon
You may associate cinnamon with sugary sweet treats, and we all know that consuming too much of those can lead to serious health risks. But on its own, cinnamon is actually loaded with health benefits. In fact, it can be one of the best ingredients for weight loss when added to a healthy meal.
"Cinnamon helps to regulate and lower blood sugar and insulin levels," Pacheco says. Those lower blood sugar levels can make a major difference in your health. "When your blood sugar levels are elevated, it can cause an influx of insulin, which is commonly referred to as the 'fat storing hormone.' The high blood sugar and insulin levels can eventually lead to carb cravings and weight gain," she explains. Avoiding these issues can be one great step towards a slimmer body.
"By including cinnamon in a balanced breakfast, you can improve your metabolic health and may see some weight loss," Pacheco tells us. Luckily, there are plenty of ways to work it into your breakfast. In fact, adding it to your coffee can be a real game-changer!
3. Chia Seeds
Don't sleep on the power of seeds! These small but mighty ingredients can bring some great nutrients to your meals. Richards tells us that chia seeds make one of the best, most versatile options when it comes to weight loss. They're loaded with benefits!
"Chia seeds can be a game-changer for weight loss when incorporated into your breakfast routine," she says. "These tiny powerhouses are rich in fiber, which promotes a feeling of fullness and reduces overall calorie intake throughout the day."
In addition to the fact chia seeds can slow digestion and help you stay satisfied, they're also packed with omega-3 fatty acids, "providing a healthy source of fat that can help regulate metabolism and reduce inflammation." Amazing! All of this can support weight loss, curb cravings, and help stabilize blood sugar levels.
"Including chia in your morning meal can be a simple and tasty way to enhance satiety and promote a more balanced approach to managing your weight," Richards concludes.
The bottom line
When you're stuck in a diet rut, it's helpful to remember that there's more to healthy breakfasts than plain oatmeal and Greek yogurt. Whether you've never considered eating salmon for breakfast, were unaware of the incredible benefits of cinnamon, or didn't have the slightest idea about what an amazing superfood chia seeds are, hopefully you've found some inspiration. When combined with other healthy habits and a great workout routine, these foods can help you reach your weight loss goals—and satisfy your taste buds.
