Increase protein in avocado toast
When it comes to the amount of protein we should be aiming for for breakfast, Rissetto says she’s pretty personalized with her clients based on their age, lifestyle, and health goals—but aiming for 30 grams. every meal when possible is a good rule of thumb. . She also considers the complexity surrounding breakfast, as customers may prefer to conform to the cultural mold they grew up in, grabbing something on the go to accommodate a busy schedule or eating late. than in the morning, among many other possibilities. And while Rissetto says avocado toast is a great choice if it’s your favorite to start the day, you may need something more than bread, sliced (or smashed) avocado. ) and a nice garnish to get enough protein.
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“Avocado toast is great for breakfast, but if you want to fill up until lunch, you’ll have to add something else,” says Rissetto. “We need protein, fat, and carbs at every meal to slow digestion, stabilize blood sugar and keep us full.” A slice of avocado toast made with whole grain bread and half an avocado contains about 5 grams of protein, certainly not 30 grams.
Some of Rissetto’s top picks for some extra protein include avocado toast with an egg or two, scrambled tofu, or even some sizzling halloumi cheese with a side of roasted chickpeas. . Alternatively, you can serve a sausage or another high-protein meat to help you hit that 30-gram mark easily.
Getting plenty of fiber is also key
The good news about fiber is that we have a fairly standard adult recommendation—about 28 grams per day—although some health professionals suggest even higher values. That means we should be trying to get about 9 grams in each meal, and unfortunately, nearly the entire US is falling short of that. However, Rissetto says it’s important not only to achieve this goal, but to get a varied source of fiber to ensure proper gut health and a more palatable meal.
“The problem with fiber is that it’s elusive, and people often don’t understand how much they need and what kind is right for them,” says Rissetto. “In general, we want to aim for around 30 grams but need a mix of both soluble and insoluble fiber.”
Risetto explains that insoluble fiber helps create large stools while soluble fiber helps it move throughout the digestive tract to complete a bowel movement. Gel-like soluble fiber slows digestion, helping us feel fuller, more energetic, and more stable thanks to balanced blood sugar, while insoluble fiber can actually speed it up. digestibility, which can be helpful for people with constipation.
Some of Rissetto’s favorite sources of insoluble fiber include whole grains and psyllium husks, and she likes nuts and seeds as a top source of soluble fiber. However, some foods can pack in both, such as oats. Just make sure it’s easy to increase your fiber intake instead of adding 15-20 grams at a time, which can really mess up your digestive tract.
Choosing a hearty, sprouted bread or whole grain cereal will not only increase the amount of fiber in your breakfast, but may even contain a few grams of plant protein. Rissetto says that nuts, like chia seeds and flaxseeds, are some of the best sources of fiber available, so serving your avocado toast with a side of chia seed pudding can keep you full for longer. for many hours. Alternatively, you can always serve a vegetable-rich serving of grilled or minced vegetables to make your breakfast more delicious and colorful.
TL; DR? Just making some easy upgrades will turn your favorite avocado toast into the ultimate New Year’s Eve appetizer that will leave you feeling more nutritious, balanced, and regular.
