Start the day on a healthy note with a protein-based breakfast. A study conducted by the University of Arkansas found kids, especially overweight ones, who ate a breakfast high in protein burned more fat throughout the day than the kids who ate a high carbohydrate breakfast.
So what is it about protein that enables this fat-burning process to happen?
Proteins are the building blocks for life and are an essential food group. As we eat protein, it digests to release amino acids, which aid in muscle growth and repair. They are also a great slow releasing energy source, which means you stay feeling fuller for longer.
Foods high in protein:
- lean meat, poultry and fish
- eggs
- dairy products like milk, yoghurt and cheese
- seeds and nuts
- beans and legumes
- soy products eg: tofu
- some grain and cereal-based products
Now you understand how protein helps us feel full for longer, providing us with a slow energy release throughout the day, you can make the change and start burning that extra fat before lunchtime.
Ideas for breakfast that are high in protein:
Eggs you way and beans on toast – They’re loaded with protein and vitamin D, plus hard-to-get choline, a nutrient that may curb anxiety and boost memory.
Cheesy scrambled eggs – Cheese and eggs taste great together and may help combat osteoporosis as the calcium in cheese is more easily absorbed into the body with the addition of vitamin D-rich eggs.
Cereal with greek yoghurt or low-fat milk – Opt for cereals with at least 5 grams of protein and 5 grams of fibre per serving. Some high protein cereal brands: Weetbix, All Bran, Carman’s Gluten Free or Fruit Free Muesli,Vogel’s Ultra Bran or Goodness cereals.
Wheat-free pancakes – Made with almond meal and flaxseed instead of white flour. They’re high in fibre and protein with nearly no sugar whatsoever.
Quinoa porridge with poached pear – This is a great alternative to oats. It’s gluten free, dairy free and protein-packed.
Banana Oat Muffins – They contain 8 grams of protein per muffin which has 100 calories. They are a much healthier alternative to bakery muffins, which can have about 400 per serving and are usually high in fat, sugar, and sodium.
Protein and fruit smoothie – A quick and healthy high protein breakfast. Wiz up in a blender some water, ice, greek yoghurt, a serve of any fruit you like and some protein powder. Delicious.
By Leah
Kids Cooking Healthy 