Many common breakfast foods don\u2019t have enough protein or fiber to keep you full.Pair these foods with a source of protein, fiber and healthy fat to feel energized longer.Foods like fruit, nuts, seeds, eggs and high-protein dairy can all add nutrient density to your breakfast.<\/p>\n
If you find your stomach grumbling shortly after breakfast, it may be that you didn\u2019t eat enough, but it\u2019s also possible that you just didn\u2019t eat\u00a0enough of the right foods. \u201cOne of the simplest ways to make breakfast more satisfying is to include both protein and fiber,\u201d says Jaclyn London, M.S., RD, CDN<\/a>. \u201cProtein helps you feel fuller for longer, while fiber slows digestion\u00a0and supports steadier energy. When one\u2014or both\u2014are missing, hunger tends to creep back in quickly,\u201d she adds.,\u00a0Popular breakfast items that seem healthy may actually be lacking in satiating nutrients like fiber, protein and healthy fats. Here, we look at\u00a0common foods that may not be fueling you in the morning, and ways to turn them into a satisfying meal that energizes you all day long.\u00a0\n<\/p>\n Yogurt <\/p>\n There are so many options in the yogurt aisle, and starting your day with a filling breakfast might come down to which yogurt you pick. Abbey Sharp, RD<\/a>, says, \u201cI\u2019m never here to demonize food, so flavored yogurt certainly isn\u2019t a \u2018bad\u2019 choice. However, a lot of flavored yogurts are lower in protein and higher in added sugar, which means we feel hungry again soon after.\u201d Sharp recommends starting with a Greek-style or skyr yogurt<\/a>\u00a0for a protein boost. One serving of a fruit yogurt might have about 7 grams of protein, while the same amount of plain Greek-style yogurt has 17 grams of protein.,\u00a0To make the most of your yogurt, add some fruit and seeds or nuts for a boost of fiber and healthy fats.\n<\/p>\n Smoothies <\/p>\n \u201cSmoothies always sound like a good breakfast idea,\u201d says London. \u201cBut fruit and ice in a blender won\u2019t have much staying power.\u201d A lot of smoothie recipes call for fruit mixed with juice, but for a smoothie to fill you up it needs to be more balanced. Smoothies can easily become more protein-packed, though, if you use the right formula. London likes starting with fruit and then adds in whole-food protein sources like milk, Greek yogurt or cottage cheese. While protein powders<\/a>\u00a0can be helpful, especially if you\u2019re plant-based, London likes whole foods for their nutrient density. For added flavor, fiber and healthy fats, you can also add a spoonful of your favorite nut butter<\/a>.\n<\/p>\n Muffins <\/p>\n