To make a great breakfast using whole foods, it's important to balance your carbs, proteins, and fats. A good mix to aim for is 40% carbohydrates, 30% protein, and 30% fat. Here’s how to include whole foods in your breakfast:
Whole Grains: Choose oatmeal, quinoa, or whole grain toast. They give you fiber and energy. For example, 1 cup of cooked oatmeal has about 27 grams of carbs.
Fruits: Add fruits like bananas, berries, or apples. A medium banana has around 27 grams of carbs, which is a big help for your daily intake.
Eggs: One large egg has about 6 grams of protein. If you eat two eggs, that gives you 12 grams. Eggs are a great breakfast choice!
Greek Yogurt: A 200-gram serving of Greek yogurt provides about 20 grams of protein. It helps keep your muscles strong and keeps you feeling full.
Nuts and Seeds: Almonds (28 grams) have 14 grams of healthy fat. Flaxseeds are also good to add because they give you omega-3 fatty acids.
Avocado: Half an avocado has about 15 grams of fat. It adds rich flavor and important nutrients to your meal.
By mixing these whole foods together, you can reach your macronutrient goals and make a breakfast that keeps you full and energized for the day!
To make a great breakfast using whole foods, it's important to balance your carbs, proteins, and fats. A good mix to aim for is 40% carbohydrates, 30% protein, and 30% fat. Here’s how to include whole foods in your breakfast:
Whole Grains: Choose oatmeal, quinoa, or whole grain toast. They give you fiber and energy. For example, 1 cup of cooked oatmeal has about 27 grams of carbs.
Fruits: Add fruits like bananas, berries, or apples. A medium banana has around 27 grams of carbs, which is a big help for your daily intake.
Eggs: One large egg has about 6 grams of protein. If you eat two eggs, that gives you 12 grams. Eggs are a great breakfast choice!
Greek Yogurt: A 200-gram serving of Greek yogurt provides about 20 grams of protein. It helps keep your muscles strong and keeps you feeling full.
Nuts and Seeds: Almonds (28 grams) have 14 grams of healthy fat. Flaxseeds are also good to add because they give you omega-3 fatty acids.
Avocado: Half an avocado has about 15 grams of fat. It adds rich flavor and important nutrients to your meal.
By mixing these whole foods together, you can reach your macronutrient goals and make a breakfast that keeps you full and energized for the day!