There are two types of people in the world—those who 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.
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, RDauthor at Go Wellness.
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.
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.”
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.