![]() ![]() Processed foods often contain very little micronutrients, while containing refined oils, flours, starches, and artificial sweeteners or flavorings. ![]() You want to look for whole food ingredients – foods you can actually identify or find on the shelves. When reading the ingredient list – ask yourself how many words you can easily recognize. For example, ½ cup of brown rice syrup weighs the same as 2 cups of oats, so even if a product uses more oats than brown rice syrup, the syrup will be listed first due to weight. Ingredients are listed in descending order by weight, so heavier, denser ingredients will be listed first vs. "Protein helps slow down the digestion and absorption of carbs, so you'll feel more energized and alert after your meal.How to Understand the Nutrition Facts Labelįoods that contain more than one ingredient must have an ingredient list. "Eating 15 to 30 grams of protein at breakfast is a great way to regulate your blood sugar and stay satisfied and focused throughout the morning," says Kelsey Lorencz, RDN, the founder of Eating With Heart Nutrition. When it comes to getting good quality protein at breakfast, eggs are an obvious choice, but Burgess also recommends leveling up your intake by trying Greek yogurt, smoked salmon, protein powders, nuts, and nut butters. Maggie Michalcyzk, RDN, is a nutritionist and the recipe developer behind Once Upon a Pumpkin. Kelsey Lorencz, RDN, is a nutritionist and the owner of Eating With Heart Nutrition. Meet the experts: Roxana Ehsani, RD, CSSD, LDN, is a nutritionist and national media spokesperson for the Academy of Nutrition and Dietetics. ![]() So, you'll be less likely to mindlessly snack. It hits your bloodstream at a slower rate, providing a steady, prolonged source of energy, says Roxana Ehsani, RD, a national media spokesperson for the Academy of Nutrition and Dietetics. “Protein supplies our body with amino acids needed for the production of numerous important hormones, such as insulin and serotonin” she adds.Īnother reason to stock up on this macronutrient? Protein helps with blood sugar control, as it takes longer for your body to digest and absorb it. Protein is also important for muscle strength and repair, says Mackenzie Burgess, RDN, the owner of Cheerful Choices, so if bulking is one of your fitness goals, you need to work more protein into your diet, stat. Increasing the amount of protein in your diet even slightly, from 18 to 20 percent, can help improve the quality of food choices you make, including fewer refined grains and added sugar and more green veggies, a study published in Obesity found. It sets you up to make better food choices for the rest of your day. Starting your day with a high-protein breakfast can help promote fullness. Your body needs protein throughout the day, but it’s especially important to get enough in the morning.
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