A guest blog post by Dr. Lynn Stiff – MD, RD, MS – https://nutritionhealthlife.com/
I thought it would be fun to start a series called simple swaps for success. These are easy and affordable changes you can make to your diet on a daily basis. These simple changes will add up over time and lead to huge changes in your weight, energy level and overall health. With each one I’ll include a PDF download so you can easily make those changes the same day. Sound good? Let’s get started!
Start your day off right with a hearty and nutritious breakfast!
Seriously, who doesn’t love breakfast? It’s pretty much everyone’s favorite meal (at least I think so!) But it can be challenging to stay on track with so many amazing choices. Here are five simple swaps you can do to ensure your desired choice is the easy choice.
Simple Swap #1 – Whole Wheat
Whole grains are packed with extra nutrition and fiber to keep you full longer. If you’re choosing bread, choose the nuttiest, heartiest whole-grain bread. If you’re choosing a cereal, opt for one that’s made with 100% whole-grain. If you’re making your own pancakes, choose a whole wheat option. If you’re as lucky as I am, have your significant other make homemade bread with whole wheat flour (seriously, this guy is pretty great).
Simple Swap #2 – Pack in the Protein
You can’t go far without hearing the benefits of extra protein. It fills you up and keeps you satisfied longer. It helps offset excessive amount of carbohydrates we get in our diet on a daily basis. I’m a big advocate of doing this naturally as a post to using supplements and shakes. Easy ways to add an extra protein are the following:
- Mix in a tablespoon of peanut or nut butter in your oatmeal
- Opt for nut butter over a standard butter
- Top your toast with an egg
- Add crushed nuts to your cereal or yogurt
- Add yogurt instead of milk to your cereal
Simple Swap #3 – Eggs are king
Eggs are amazing. Every few years will be a study about how they’re the best thing in the world followed by one about how their leading to premature death. If you are worried about the cholesterol (which you probably don’t need to be) you can always take the yoke out. I’m a huge fan of finding different ways to add eggs. You can:
- Bread pudding
- Egg bake
- Hard-boiled eggs
- Standard scrambled, poached or fried eggs
Whatever way you do it there a great way to add extra nutrition to an otherwise mundane breakfast.
Simple Swap #4 – Vegetables are for Breakfast Too
Click the hash recipe below to try this amazing dish by Running to the Kitchen
I have to save the best for last. Vegetables are the unsung hero of breakfast. They don’t need to be reserved for “other meals.” You may get a few strange looks from your family at first. But I promise once you start adding vegetables in on a regular basis you will wonder why it took so long. Vegetables for breakfast:
- Keep it interesting
- Fill you up and leave your fuller long
- Leave you feeling satisfied
- Add TONS of nutrition
Here are 3 ways I like to add vegetables:
- Egg bakes loaded with vegetables and cheese
- Breakfast sandwiches with sliced tomatoes or roasted vegetables
- Vegetable Hash
Which swap is your favorite? What do you plan to try this month? Let me know below or on social media!
Be sure to grab your freebie with the tips above PLUS a full month of breakfast ideas! Head over to the free resource library right now!