If looking young and feeling healthy is important to you, all of your food choices can influence these goals. And since breakfast is the first meal of the day, what and how you choose to eat can set up your day for healthier options later so that you continue to choose foods that will benefit any anti-aging efforts, including fiber and antioxidants.
“Breakfast gives you a chance to meet your fruit and vegetable goals for the day, and can provide you with dietary fiber and foods rich in antioxidants,” Roxana Ehsani, MS, RD, CSSD, LDNa registered dietitian and national media spokesperson for the Academy of Nutrition and Dietetics.
Add Jonathan Valdez, RDNowner of Genki Nutrition and spokesperson for the New York State Academy of Nutrition and Dietetics, “Gives you a chance (not only) to add veggies (peppers, onions, mushrooms, and more) and protein like an omelet. With vitamin A, protein to make collagen, vitamin C, and other antioxidants, it can help you not only Feeling younger, but also energetic.”
So whether you skip it entirely, or make poor food choices, you may be missing out on opportunities to continue to look and feel younger. Here are six of the worst breakfast habits that may be making you age, according to nutritionists. Read on, and for more information on how to eat healthy, don’t miss the best juice to drink every day, says science.
“Drinking high-calorie coffee drinks like flavored latte or frozen blended coffee drinks in the morning may give you some calories from the milk, juices, and other sweeteners used, but those calories won’t give you a steady shot of you’ll likely get a rush,” says Ehsani. Sugar is from sugar and caffeine, but without eating anything else, you’ll quickly see your energy levels drop again.”
Instead, she suggests you consider choosing a lighter or “skinny” version, and making sure you have more than just your morning coffee for breakfast.
Breakfast meats like bacon and sausage taste delicious, but they are not good for anti-aging.
“Having it occasionally can be fine, but since it lacks fibre, is high in saturated fat, it also contains nitrates that can put stress on the body that can later lead to aging if not eaten in moderation or at all. Valdez says.
If your breakfast plate is full of foods with a lighter appearance, you are likely to be missing out on many vitamins and nutrients in fresh, colorful foods.
“Not adding color to your plate at breakfast, like not adding any vegetables or fruits to your plate, means you miss out on antioxidants, which are essential to help you prevent disease and extend life,” Ehsani says.
To get more on your plate, Ehsany suggests adding some spinach and tomato leaves to your egg sandwich. Or if you prefer something sweet like a waffle, yogurt, or smoothie, be sure to add a variety of fruit to that as well.
“Or eat an orange or grapefruit with a slice or two of toast,” says Ehsani.
“Moisturizing not only keeps your skin looking supple, but also carries nutrients throughout the body,” says Valdez. He advises “drinking 6 to 8 glasses of fluids throughout the day,” or look to see if your urine is only light in color.
If you’ve been skipping breakfast all day, you’re probably not making the healthiest decision when it comes to aging.
“Doing that extra work may not help when it comes to longevity and aging,” says Ehsani. “Some studies have found that people who actually eat breakfast eat healthier and consume more dietary fiber than those who don’t.”
If you tend to skip breakfast, she suggests you consider eating something small like a banana and a handful of walnuts. And if you feel too full to eat in the morning, you may be eating too much at dinner time.
“Maybe the solution to your morning meal is to reduce your portion size for dinner a bit,” she says.
She also adds that eating breakfast regularly can also prevent overeating later in the day, which if eaten regularly can take a toll on your overall health and longevity.
If you’re driving around every morning, it’s no surprise that ordering bacon and hash browns isn’t the most nutritious option for your health.
“Breakfast sandwiches or combo meals can be loaded with unhealthy levels of total fat, saturated fat, and sodium,” says Ehsani. “Eating foods rich in total fat, saturated fat, and sodium can increase the risk factor for heart disease such as high blood pressure and high cholesterol, which will not be good for your health!”
Instead, she suggests you try making your own breakfast sandwiches or wraps at home with a whole-wheat English muffin or a whole-wheat tortilla, filling them with not just eggs but veggies as well.
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