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Pay Attention to Protein at Breakfast
If your idea of breakfast is a cup of coffee, you may want to rethink your morning meal. We’ve all heard that breakfast is the most important meal of the day, but why is that? Not only does a good breakfast rev your metabolism and get your day started off right, but it’s also good for you. Skipping breakfast is associated with nutrient gaps, including calcium, iron and vitamins A, B1, B2, B3, C and D, and these important nutrients commonly consumed at breakfast are not made up later in the day.
Done right, a good breakfast will satisfy your hunger for at least 2-3 hours, keeping you full until your next meal or between-meal snack. It should include a mix of carbohydrates, which give you energy to fuel your body, plus protein to support muscle and immune health.
Protein is particularly important at breakfast time. That’s because unlike carbohydrates and fats, your body can’t store extra protein – it needs to get a steady diet of protein sources throughout the day, starting first thing in the morning.
Most people pile on the protein at dinner, with steak or chicken entrees at the center of the plate. Ideally, we should be getting this important nutrient at every meal and snack throughout the day, aiming for about 20-35 grams for each meal. Keep protein-rich foods and protein drinks on hand, like BOOST® High Protein Nutritional Drink, to have as a snack or to help round out a nutrient-packed breakfast.
Older adults need to pay extra attention to protein, since we need more of it than we did when we were younger. For example, a healthy 65-year-old weighing 150 pounds needs about 75 grams of protein per day, compared to 55 grams of protein for an adult over the age of 19, weighing the same. (Learn more about your individual needs here.)
A nutrient-packed breakfast should be non-negotiable, whether you have time for a sit-down meal or need something quick to take on the go. Here are five protein breakfast ideas that will satisfy your stomach and tantalize your taste buds:
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