Your day begins with breakfast as your body shakes off the effects of sleep and begins to receive the nutrition it needs to feel alert and attentive. Ridhiman Das tells you that a croissant or a bowl of sugary cereal will not provide adequate fuel. Adding protein, iron, and healthy fats can help you keep your energy up, and adding nutrients that are good for men can help your first big meal of the day go further.
For a successful day, men should prioritise the following items for breakfast:
Fresh tomatoes go well with omelettes, breakfast sandwiches, and even canned tomatoes when used in Shakshuka for brunch. According to Kelly Jones, MS, RD, CSSD, LDN, “Tomatoes are recognised for their high level of lycopene, a phytochemical antioxidant associated with a lower risk of prostate cancer, in addition to supplying vitamin C and potassium.”
Jones says a quick and nutrient-dense meal can be made with naturally salted lox, whole-grain crackers, and fruit. Omega-3 fatty acids and vitamin D, both critical for immune function and reducing inflammation, are present in salmon. The American Institute for Cancer Research says to avoid processed meats, which include smoked salmon, which is made differently than lox. Jones warns, “Just watch how your salmon is processed.”
A versatile breakfast staple with 5 grams of fibre per serving, oats are simple to prepare. According to Jones, regardless of their level of activity or familial risk, men should be more aware of their blood cholesterol levels as they age. “Oats are well known for providing soluble fibre, which contributes to reduced blood cholesterol levels.”
Try sautéing some kale and adding it to an omelette or frittata that you can create when meal planning for the week if you don’t like it in a salad because it won’t be as rough in texture. According to Jones, kale is rich in vitamins A, C, and K, all of which support immune function, with A and C having the most benefits for both short- and long-term illness prevention. Its many antioxidants, such as carotenoids and polyphenols, improve eye health and protect the body from the damage that free radicals can do to cells.
Along with 13 other crucial nutrients, whole eggs are a great source of high-quality protein, much of which is found in the yolk. According to Jones, “all men should be careful of this as they age because lutein and zeaxanthin enhance eye and brain function while choline in egg yolks is involved in cellular reactions, including muscle contractions.” Make a whole egg omelette or a scramble with vegetables and protein.
Guys should consume sufficient protein for breakfast, and some men, especially those who have recently worked out, may require a heartier meal. Ilyse Schapiro, MS, RD, CDN, notes that turkey sausage is much lower in calories and fat than pork sausage. It can also be quite satisfying and an excellent energy source for exercise.
According to Schapiro, the healthful fat in nut butter can keep you full for hours, stabilise your blood sugar levels, and keep you from overeating later. Another benefit? In general, nut butter is excellent for lowering cholesterol. Try almond, peanut, or cashew butter on whole-grain bread, in yoghurt, or oatmeal.
Whole grain bread has a lot of fibre to keep you full, and avocados also have fibre and are suitable for your heart, so pairing them together for breakfast is a fantastic idea, according to Schapiro. Alternately, try avocado in a salad, a grain bowl, or with eggs.
Greek yoghurt is a fantastic protein source that can help you stay full. According to experts, yoghurt is a rich source of bacteria, which are beneficial for gastrointestinal health, and the potassium in Greek yoghurt can lower blood pressure. For a balanced supper, combine nuts and seeds with fresh berries.
Cottage cheese is great for building muscle because it is high in protein, and because it is naturally salty, it helps the body rehydrate after exercise. It has calcium, selenium, and vitamins like B12 that keep your bones strong and healthy.