So what exactly SHOULD we eat for breakfast, assuming that we simply accept the reasons that we should eat breakfast in the first place.
Based on what I have talked about four, there are three posts that already talk about specific things that you should be eating each day and suggest ways to make sure that you accomplish that goal.
These previous posts are…
- The introduction to the Raw Foods Diet
- The book review of Eating for Beauty
- Information about continental breakfasts
So looking back on this overload of information and thinking only about what I should be putting on my plate, let’s make a breakfast plan—just in time for back to school and having to actually wake up and get the kids out the door every single morning.
Now grouping items mainly according to the Raw Foods Pyramid, let’s make a menu plan and a grocery list for what to have on hand to help get the day off to a great start.
1. Production Foods
- Leafy Greens
- Fruits and Vegetables…As far as fruits and vegetables are concerned, the main foods that will help contribute to your diet goals are…
- Brightly colored fruits and vegetables…Most brightly-colored fruits and vegetables—like bright orange, yellow, red and green foods—contain high levels of beta-carotene and vitamin A. These foods include carrots, pumpkin, mango and spinach.
- Kiwi and citrus…Both kiwi and citrus are excellent sources of the vitamin C needed to make the collagen that gives skin support and shape. The RDA for vitamin C is…
90 mg/day in men, 75 mg/daily for women older than 18
2. Proteins and Amino Acids…Proteins, such as keratin, collagen and elastin, are the building blocks of skin, hair and nails…Women need about 46 grams of protein per day…men, 56 grams.
- Legumes and Sprouts
- Nuts and Seeds…Nuts are packed with essential fats, vitamin E and B vitamins. A healthy daily intake of nuts is 30g (a small handful) or approximately: 20 almonds. 15 cashews. 20 hazelnuts. 15 macadamias. 15 pecans. 2 tablespoons of pine nuts. 30 pistachio kernels. 9 walnut kernels.
3. Medicinal Foods
- Herbs, Microgreens, and Juicing Grasses
- Seaweed and Nutritional Yeast
4. Other Non-Pyramid Related Things to Consider
- High iron content…A diet low in iron can make you feel tired and have little or no energy. The RDA for iron is…13.7–15.1 mg/day in children aged 2–11 years…
16.3 mg/day in children and teens aged 12–19 years…19.3–20.5 mg/day in men
17.0–18.9 mg/day in women older than 19.
- Whole grains…As far as whole grains are considered, think about adding the following to your breakfast rotation…
- Muesli…Muesli and other whole grains boost your intake of essential fats, B vitamins and the potent antioxidants. it is recommended that adults eat six ounces of grains each day.
- Seafood and Fish…Fish is a good source of the omega-3 fatty acids that the heart needs to prevent cardiovascular disease. The American Heart Association recommends eating two 3.5oz servings of fish per week.
So keep reading in the days ahead as I posts ideas on what to plan and serve for breakfast in this “What’s Next” section…