There are two types of people in
the world—those that think about their breakfast before falling asleep at night and those who
sort of have to force themselves to eat something in the morning. Whether
you're a breakfast lover or not, it can support your overall health to start
your day with a nutrient-dense meal.
As many people get older, they
may start to focus on certain eating habits that can help them meet their
weight loss goals while also helping them age in healthier ways. Breakfast can be a great place to
start with this. To learn more, we talked with a few expert dietitians about
certain breakfast foods that can help you lose belly fat and slow aging.
Read on, and for more healthy
aging tips, check out The 5 Best Vegetables to Eat After 50.
1. OATMEAL WITH FRUITS, NUTS, AND SEEDS
No matter what your personal
health goals are, oatmeal is one of the healthiest breakfasts you can eat.
"Oats are a wonderful source
of dietary fiber and help you stay full longer. You can make your oatmeal as
nutrient-dense as you like through the ingredients you choose to top it with.
Adding nuts will help raise the protein content, which can also help you feel
satisfied longer. Protein also helps build muscle and get rid of fat around the
belly area. Blueberries and flaxseed will give you natural sweetness. Flaxseed is high in omega-3 and could help stabilize
your blood sugar levels. And, blueberries are high in antioxidants, which can
help your skin look and feel better," says Courtney D'Angelo, MS,
RD, author at Go
Wellness.
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2. EGGS OR A VEGGIE OMELET
Eggs are an amazing source of protein, and many
dietitians suggest using eggs to make an omelet so you can pack in a ton of other
nutrient-dense ingredients!
"A veggie-packed omelet is a
great breakfast option for weight loss and anti-aging benefits. They are loaded with healthy fats and
antioxidant-rich produce that will directly fight inflammation, are low in
calories for weight loss, and rich in nutrients that fight aging. They are also
an easy and tasty way to get lean protein and vegetables, which can help with
weight loss efforts. The protein from the eggs and fiber from the vegetables
will help keep you feeling full for longer periods of time which will offset
your hunger and overeating throughout the day," says Trista Best,
MPH, RD, LD at Balance One
Supplements.
3. NUTS OR NUT BUTTERS
Whether you're topping off a bowl
of oatmeal with almonds, adding peanut butter to your yogurt bowl, or
spreading some almond butter on top of a piece of whole-grain toast,
nuts and nut butters can contribute to healthy aging and weight loss.
"Nuts are packed with
protein and healthy fats. Several studies have shown that nuts help people to
lose and maintain weight loss. This may be related to the satiety they produce.
Satiety is the feeling of being full, yet also satisfied. Nuts also have an
anti-aging effect. They have been linked to a decreased risk of mortality from
heart disease," says Kathryn Piper, RDN, LD, NBC-HWC. "Just
be mindful of your portion size. A serving of nuts is about 1/4 cup, while a
nut butter's serving size is 2 tablespoons."
RELATED: The #1 Best Nut To Keep Your Brain Sharp, Says Dietitian
4. GREEK YOGURT
Greek yogurt is a great choice for yogurt lovers
because it is often higher in helpful nutrients and lower in added sugars.
"Greek yogurt is high in
protein, and the higher protein content makes us feel fuller longer. It can
also provide a bit of sweetness that some may miss at breakfast. It is also
high in calcium, which contributes to its' anti-aging properties and plays a
large role in bone health which is important as we age," says Piper.
