Breakfast 300 Calories: Eat Healthier In The Morning




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Breakfast is an extremely important aspect of nutrition and the source of support for the human body. The ideal breakfast is rich with protein, fiber, vitamin C and potassium. For instance, a main course of eggs which are plentiful in protein and considered brain food. This is just one example of how breakfast is the ultimate Kickstarter and fuel for our body. However, all breakfasts aren’t equal. You must watch the number of calories you consume in order to fuel your body and maintain your weight. In this article, we provide tips on how to simplify and eat a breakfast of 300 calories.

A Morning Blessed With Fruits

Organic fruit is a delicious addition to have with your breakfast. Furthermore, fruits offer a good amount of potassium to regulate fluids, muscles, and nerves. Bananas and oranges are not only sweet and delicious but rich in potassium. A single banana has 89 calories and 358 mg of potassium. But a Florida Orange has half the amount of calories and potassium of a banana. Apple will provide you with a good amount of heart and eye-healthy, immune-boosting vitamin E. Peaches pack a punch of vitamin A to support your bones, skin, and growth. Finally, add a nice slice of whole-wheat toast to the side of your breakfast for its nutritious fiber content.

What Happens When We Avoid Breakfast

There is a common misconception that avoidance of breakfast will cause weight loss. On the contrary, studies show that those who skip breakfast tend to eat more later that day. Increased hunger due to lack of breakfast results in overeating. Eventually, the individual becomes overweight due to this poor choice of eating. In addition, your metabolism and rate of body fat are affected by abstinence from food. To cease this negative effect of diet and your body, don’t skip meals. Instead, eat more frequently than before but with smaller-sized dishes.

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Why We Over Consume Calories

Unfortunately, many people are busy and feel they have no time in the morning to make breakfast. As a result, they eat unhealthy processed foods that are packed with calories while on the run. Calories run rampant in many of the fast-food establishments in our society. Unfortunately, people are willing to consume excess calories in exchange for quick convenient meals. McDonald’s or Dunkin Donuts are both poor excuses for breakfast, but not eating at all is worse. To avoid or break this unhealthy cycle, enjoy a few ideas on how to eat a healthy breakfast. These are not just great breakfast ideas, but portable breakfast ideas for the busy adult. 

Ideas For A Breakfast Of 300 Calories

Start with peanut butter or an egg spread between two slices of whole-grain toast. Simply put, this breakfast sandwich provides you with healthy protein and fiber. In addition, fruit, oats or yogurt topped with nuts also make a healthy breakfast. Furthermore, a nice combination of fiber, protein, and fruit is inside a whole grain muffin. Whole Foods Market sells delicious Banana Nut Whole Grain Muffins in their pastry section. Below, is the calorie count for each breakfast of 300 calories:

300-Calorie Breakfast Ideas & Calorie Counts

Peanut Butter Whole-Wheat Toast With An Apple

  • 2 Slices of Whole Grain Toast (French or Vienna)  = 115 calories
  • 1 tablespoon of Peanut Butter (reduced sodium) = 94 calories
  • 1 medium-sized Golden Delicious Apple With Skin = 123 calories

Total calories = 305

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Egg Omelet Whole-Wheat Toast With An Apple

  • 2 Slices of Whole Grain Toast (French or Vienna)  = 115 calories
  • 1 Egg Omelet, cooked, whole = 94 calories
  • 1 medium-sized Golden Delicious Apple With Skin = 123 calories
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Total calories = 305

ODWALLA Smoothie + Yogurt & Oatmeal

  • One Fruit juice smoothie, strawberry banana, ODWALLA = 112 calories
  • A container of Yogurt, nonfat, fruit variety = 162 calories
  • Single packet of dry, Raisin and Spice, Instant Oatmeal, QUAKER = 155 calories

Total calories = 329 (subtract and refrigerate a small amount from each of the 3 parts of this breakfast combo in order to reach 300 calories)
The Tradition Of Orange Juice

Quench your thirst with a vitamin C-enriched glass of orange juice as a breakfast drink. This traditional morning drink provides a great combination of flavor and nutrients. A single cup contains 112 calories and 138% of your daily vitamin C value. “Iron absorption can also be increased by the presence of vitamin C which is found in lots of fruits and vegetables such as oranges and peppers. It’s where the idea of having orange juice with breakfast comes from – to increase the absorption of iron that is in breakfast cereals,” says James Collier, head of nutrition at Huel.
Hunger Signals After Breakfast

Monitor your body’s hunger signals carefully and use it to create the ideal breakfast routine. Signals of hunger will help you to plan a healthy meal or snack for the morning and nourish your tummy. Hunger is a sign of a healthy body and should be a regular occurrence throughout your day. Your body will signal the need to refuel as it works in combination with your metabolism. An adequate amount of protein and fiber will satisfy your stomach for about 4 hours until your next meal. As you start your day with a breakfast of 300 calories, it should keep your hunger satisfied until lunch. Although the satisfaction of your hunger depends on what type of 300 calorie breakfast you eat.

There you have it! Some basic ideas on how and why to fulfill one of the most important meals for the function of the human body.

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