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Title : You Asked: What’s the Healthiest Weekday Breakfast?
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You Asked: What’s the Healthiest Weekday Breakfast?

id = " A mixture of fruits, whole grains and fat and adequate protein, plus a small joe-is the way to go. While order breakfasts are often luxurious, bloody Marys boozy affairs! Mimosas! -weekdays demand more utility rates. Do you want a breakfast that is fast, portable and enough to keep your stomach full and your mind sharp until the time of satisfying lunch.

One option is a combination of whole grains, nuts and fruits, plus some yogurt, suggests Dr. Walter Willett, chairman of nutrition in the Harvard School of Public Health.

Berries in particular are ideal for breakfast fruit (or at any time ), says Willett. Full of fiber and healthy polyphenols, there is a lot of research suggesting blueberries, blackberries and tart cousins ​​have a protective effect against cardiovascular disease and some types of cancer, including non-intestinal and breast cancer. Similarly, whole grains are consistently tied to better heart health and lower rates of diabetes and obesity, says Willett. But it is not as simple as reaching for whole grain bread at your supermarket. "Many of cereal grains and breads we eat are highly processed, which is not what you want," said Dr. David Ludwig, a colleague of Willett of Harvard University and author of always hungry? -a book that breaks many of the harmful misconceptions, we hunger feeding on diet and weight loss. If you are a class toast-in-the-morning diner, look for breads that include or sprouted grains "" "Stoneground" and that the list of some whole grain as the first ingredient in packaging, says Ludwig. "You want something where you can see core fragments in it, and has a dense and hard consistency," he says. "Basically, the opposite of Wonder bread." Along with their bread and berries, healthy fat or protein will help you last lunch until stingless. Greek yogurt offers a great success of both. Only opt for the full-fat variety, Ludwig advised. "The evidence is substantial for total fat on dairy products reduced fat to control excessive weight gain and reduce the risk of diabetes," he says. Regardless of your fat yogurt or other dairy products may make them less calories. But it also makes them much less filling explains. "So you end up eating a lot more than it would with all its fat, or feel hungry again very quickly." In addition, because dairy products tend to fine taste and unattractive when stripped of their fat, manufacturers often add unhealthy sugars for FAT free varieties to make them more palatable. If you are looking for options that combine non-milk fat with protein, nuts are a great way to go, say both Ludwig and Willett. Most nuts and seeds are good for you, but walnuts in particular are health champions. Smoked salmon is also a healthy option for filling your mornings, says Ludwig Another hero traditional breakfast.! "Eggs," says Dr. Robert Lustig, director of the weight assessment for teen and Child Health (WATCH) at the University of California, San Francisco. "They are delicious, and amino acids in eggs bind to gut opioid receptors, reducing hunger and increases satiety" Lustig says. Eggs are also a great source of iron, folic acid and several more healthy nutrients. And no, the yolks are nothing to fear. "The cholesterol in eggs was, and always will be irrelevant," adds Lustig, echoing the government health authorities said thatrecently that cholesterol should not be a nutrient of particular concern. Regarding beverage options, wash your breakfast with coffee or green tea. Coffee once got a bad reputation-especially because people who drank tended to smoke, drink alcohol and engage in other unhealthy behaviors biased data. Regarded by his own account, however, the coffee has been linked to lower rates of heart disease and improves intestinal health. Drinking can even reduce the risk of brain diseases such as dementia. Many of these same benefits-and some others are also associated with tea consumption. Omit sugar and other unhealthy additives, says Dr. Eliseo Guallar, professor of epidemiology at Johns Hopkins University School of Public Health. Guallar has studied the benefits to the heart of caffeinated coffee. Says "moderate" drinking coffee three or four cups-appears to be healthy.
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