As a Registered Dietitian Nutritionist, I have to keep up with recent nutrition studies and knowledge to keep myself current in my field. The science of nutrition is constantly evolving, with new research revealing new nutrition recommendations and standards.

Recent studies done by and gathered by the University of Missouri’s Department of Nutrition and Exercise Physiology indicate that eating about 30 grams of protein at breakfast decreases production of hunger hormones throughout the day (specifically one by the name of Grehlin). They also encourage continued consumption of 30 grams of protein every 3-4 hours throughout the day. Participants in the studies experienced less night time food cravings, which could help deter from binge eating at night. The catch is, having a liquid protein drink at breakfast did NOT have the same impact on decreasing hunger. It only worked on real, fiber-rich meals. The studies still encouraged eating mostly lean sources of protein, as well as mixing things up to get proteins from both animal and plant sources. Participants were able to lose more weight overall and keep it off over time if they continued with the protein recommendations, as compared to moderate or lower protein diets.

Keeping your hunger under control can lead to making healthier food choices and can help reduce chances of overeating. When we eat right, we’re more likely to stay at a healthy weight and consume nutrients that benefit our body instead of hurt it. This could mean less poor health outcomes over time.

“So what does this mean for me?”

I’m not saying you have to eat 5 eggs every morning. The point is, don’t have a muffin or bowl of oats and expect to have your hunger under control throughout the day. Also, make sure your snacks contain some protein.

Examples of adequate protein breakfasts:

1. 6 oz. Greek yogurt or cottage cheese (preferably plain and unsweetened) topped with nuts, seeds, oats, and fresh fruit. Drizzle a bit of honey on top if the plain flavor is too tart for you. Fage brand plain Greek yogurt is particularly high protein at 18 grams per single-serving container.
2. 2 eggs cooked to your liking, with 2 links or patties of uncured chicken breakfast sausage, a sprinkle of cheese, and 1 or 2 slices or whole grain toast or a wrap. I’m in love with the Ezekiel sprouted grain tortillas and breads. They don’t have preservatives, so they are found in the frozen section at the grocery store. You could always add some beans or lentils to the mix too. And don’t forget the veggies! Try tomatoes, spinach, peppers, onions, or any other veggies you like in the morning. (You could cheat occasionally with a piece or two of uncured bacon of course!)
3. 1/2 cup uncooked plain oatmeal (not the flavored or sweetened kind; they have too much sugar!) with a scoop protein powder added in once cooked, plus some fresh blueberries or sliced banana on top. You could also add some cinnamon and a drizzle of honey for extra flavor.
4. Greek yogurt smoothie made with a 6-ounce container plain Greek yogurt, 1 cup of fruit, 2 tablespoons of raw oats, and 2 tablespoons of any of the following: nuts, seeds, peanut butter, almond butter. Add enough liquid to make your smoothie to meet your desired consistency; try alternative milk, dairy milk, water, or juice without added sugars.

Again, the idea is to start your morning off with a protein-rich breakfast in order to help control your appetite throughout the whole day and into the evening. Maybe this could help control your cravings and get you closer to reaching your nutrition and health goals!