The phrase "part of a complete breakfast" is plastered onto cereal boxes and spoken at the ends of commercials, but few of us know exactly what it means. Turns out, starting your day with a nutritious and hearty meal is surprisingly simple: ALL YOU NEED FOR A COMPLETE BREAKFAST ARE CARBOHYDRATES AND PROTEINS. Your body breaks carbs down into sugars, which fuel your brain, and proteins keep you satiated until lunch time. Many companies that market breakfast foods claim that their products contain at least parts of this golden ratio, but processed foods like sugary cereals usually contain "bad" carbs, such as simple sugars, which are quickly converted to fat rather than energy. HERE ARE A FEW COMMON BREAKFAST FOODS YOU SHOULD DITCH FOR SOME HEALTHIER, MORE COMPLETE ALTERNATIVES. FOR SOMETHING SUGARY: Instead of a donut, eat STEEL CUT OATS WITH PEANUT BUTTER. Many cereals are loaded with sugars and processed flours. Steel cut oats contain about 5 grams of protein, zero sugar, and are low in saturated fats and high in fiber. The peanut butter adds an extra shot of satiating protein, healthy fats, and a sweet kick without the sugar blast of a donut. FOR SOMETHING TOASTY: Ditch a plain bagel and cream cheese for whole grain toast WITH AVOCADO, SMOKED SALMON, AND A POACHED EGG. You're technically getting carbohydrates from the bagel and protein from the cheese, but plain bagels contain refined white flour and simple carbs, which provide a quick burst of energy to your brain that quickly fades. The complex carbs in the toast take longer for your body to process, leaving you satiated for longer. The smoked fish, avocado, and eggs are packed with good lean protein and heart-and-brain-healthy omega-3 fatty acids. FOR SOMETHING CREAMY: Instead of flavored yogurt, eat PLAIN WHOLE MILK GREEK YOGURT WITH BERRIES, NUTS, AND CINNAMON. Flavored yogurt cups are chock full of sugars. Just one serving of Yoplait Whips! Raspberry Mouse yogurt contains 21 grams of sugar — 84% of the maximum daily recommended sugar intake for women — and only 5 g of protein. Substitute with plain Greek yogurt, which packs in 17 g of protein and only 6 g of sugars. If it's too bitter, sweeten with antioxidant and fiber-rich berries, protein-rich nuts, and cinnamon. See the rest of the story at Business Insider NOW WATCH: This exciting 60s spy movie puts the CIA and KGB together in the same mission
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