It's holiday time-and excuses to binge abound. If you overdo it on the hors d'oeuvres (or cocktails), rebound in the morning with a nutritious, restorative breakfast. Follow our fast tips-and healthfully delicious morning meals-to get back on track:
1. Choose the Right Combo. The ideal breakfast will be a mix of protein, carbohydrates, and healthy fats. Protein and fats keep you satiated, while carbohydrates give you a boost of energy. Just be sure to avoid saturated fat and opt for whole grain, like oats and wheat, over refined carbohydrates.
2. Aim for 400. A 400-calorie meal will keep you energized and jump-start your metabolism without giving you that too-full feeling. Plus, if you're aiming for a 1,600 calorie diet, a 400-calorie breakfast fits in perfectly with your plan.
3. Rehydrate ASAP. A lot of party foods are full of fat and salt-and if you kicked back a few drinks, those are mighty dehydrating too. By starting the next day with plenty of fluids, you'll rebalance your salt-to-water ratio, which is probably a little (or a lot) off. Higher-fat foods tend to digest more slowly, but proper hydration can help speed up the process.
4. Cut Down on Salt. If you wake up bloated, be sure to watch your salt intake. Aim for no more than 500 mg per meal, which means staying away from a lot of frozen and packaged foods. Here are a few fresh breakfasts to get you started:
If you want savory
Try a Hearty Egg Sandwich
This delicious breakfast sandwich combines protein-rich eggs, fiber-friendly whole-wheat muffins, and heart-healthy avocado. It clocks in at 397 calories and packs a punch of jump-starting protein.
If you want sweet
Try a Granola Parfait
Ready in just a few minutes, this creamy sweet breakfast has everything you need for a healthy start. Greek yogurt has about 15 g of protein per serving, while granola contains plenty of carbs and healthy fats. Topping this parfait with ripe berries also helps you hydrate.
If you want über-healthy
Try Fruity Nutty Oatmeal
This hot and hearty breakfast is full of fiber-rich oats, calcium-packed milk, and heart-healthy walnuts. And it tastes delicious-you get plenty of sweetness from apples, brown sugar, and dried cranberries and raisins. One 353-calorie serving gives you almost 25% of your daily fiber plus 11 g of satiating protein.
If you want on-the-go:
Try a Peanut-Butter and Banana Smoothie
Take just 5 minutes to blend this surprisingly filling breakfast. Peanut butter adds a boost of protein and belly-flattening fats, while fat-free milk and yogurt add hydrating dairy. And at 410 calories, it will fit into any diet plan.
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