If looking young and feeling healthy is important to you, all of your food choices can impact those goals. And since breakfast is the first meal of the day, what you choose to eat and how you can prepare for your day for healthy choices later so you can keep choosing foods that will benefit all anti-aging effortsincluding fiber and antioxidants.
“Breakfast gives you the opportunity to hit your fruit and vegetable goals for the day and can provide you with dietary fiber and antioxidant-rich foods,” says Roxana EhsaniMS, RD, CSSD, LDNregistered dietitian nutritionist and national media spokesperson for the Academy of Nutrition and Dietetics.
Add Jonathan ValdezRDNOwner of GenkiNutrition and spokesperson for New York State Academy of Nutrition and Dietetics“It gives you the possibility to add (not only) vegetables (peppers, onions, mushrooms, etc.) and proteins like in omelettes. With vitamin A, proteins to make collagen, vitamin C and other antioxidants, it can help you not only feel younger, but energetic.”
So whether you ignore it completely or make poor nutritional choices, you may be missing opportunities to continue looking and feeling younger. Here are six of the worst breakfast habits that could age you, according to dietitians. Read on, and for more on how to eat healthy, don’t miss The best juice to drink every day, according to science.
“Drinking sugary, high-calorie coffee drinks such as flavored or frozen lattes mixed coffee drinks morning can give you a few calories from the milk, syrups and other sweeteners used, but those calories won’t provide you with a constant release of energy like a well-balanced meal would,” says Ehsani. you’ll probably get a sugar rush from sugar and caffeine, but without eating anything else, you’ll quickly see your energy levels drop Again.”
Instead, she suggests you consider going for a light or “skinny” version, and make sure you have more than your morning coffee for breakfast.
“Eating it once in a while may be okay, but since it lacks fiber, is high in saturated fat and also contains nitrates that can cause stress on the body can later lead to aging if not done in moderation or at all,” says Valdez.
If your breakfast plate is full of bland foods, you’re probably missing out on tons of vitamins and nutrients in fresh, colorful foods.
“Failing to add color to your breakfast plate, such as not including vegetables or fruits on your plate, means you are missing out on antioxidants, which are essential to help you prevent disease and prolong longevity,” says Ehsani.
To get more on your plate, Ehsani suggests adding a few spinach leaves and tomatoes in your egg sandwich. Or if you prefer something sweet like a waffle, yogurt or smoothie, be sure to add a variety of fruits to that too.
“Or have an orange or grapefruit with your slice or two of toast,” says Ehsani.
“Hydration not only does it keep your skin supple, but it also transports nutrients throughout the body,” says Valdez. “Aim for 6 to 8 cups of fluids throughout the day,” or see if your urine just has a yellow tint, he advises.
If you go through your day skip breakfastyou’re probably not making the healthiest decision when it comes to aging.
“Working those overtime hours may not help you with longevity and aging. Some studies to have found that people who actually eat breakfast eat better and consume more dietary fiber than those who don’t,” says Ehsani.
If you tend to skip breakfast, she suggests you consider having something small like a banana and a handful of nuts. And if you feel too full to eat in the morning, maybe you’re overeating at dinnertime.
“Maybe the answer to eating a morning meal is to reduce your portion sizes a bit at dinner,” she says.
She also adds that eating breakfast regularly can also prevent overeating later in the day, which if done regularly could negatively impact your overall health and longevity.
If you go through the drive-thru every morning, it’s no surprise that ordering bacon egg sandwiches and hash browns isn’t the most nutritious option for your health.
“These breakfast sandwiches or the combo meals could be loaded with unhealthy levels of total fat, saturated fat, and sodium,” says Ehsani. “Eat foods high in total fat, saturated fat and sodium could increase your risk factor for developing heart disease such as high blood pressure and high cholesterol, which will not benefit your health!”
Instead, she suggests you try making your own breakfast sandwiches or wraps at home using a whole-wheat English muffin or whole-wheat tortilla, and filling it with not just eggs but also vegetables.
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