Lately, there’s been a big debate around the breakfast table. Is this meal really the most important of the day? Will you actually consume less calories for lunch and dinner if you eat eggs and bacon first-thing? If you cut through all the noise, you’ll realize it’s not breakfast itself that is either “good” or “bad” for you. Instead, it’s how to “do” breakfast, which carries over to the choices you make throughout the rest of your day.
We’re going to break down the facts so you can understand how breakfast is a critical component to overall good health. Then we’ll share some great breakfast options so you can always start your day off on the right foot.
Breakfast — Why It Matters
The most important reason to eat breakfast is that it kick-starts your metabolism. Even if you’re not super hungry, something light (like a piece of fruit) will actually help keep you full later on in the day. Getting calories in you early also provides energy after you wake up, which you need at the beginning of a school or work day. It’s called break-fast for a reason; you’re breaking a fast from not eating all night long, and your blood sugar is typically low when you first wake up. You need to replenish your body with a healthful meal so it knows to start taking your food and turning it into fuel. If you don’t eat first thing, there’s a good chance you’ll simply overeat later in the day.
Jump-starting your metabolism with something for breakfast is a way to tell your body that you are already on your way to consuming your daily caloric goal. If you skip breakfast, your body will think it needs to conserve what you consume — versus burn it off — meaning you might be holding onto extra sugars and fats your body would normally metabolize. Science backs this up, too; there’s a chance you’ll eat fewer calories if you skip breakfast, but those people still typically have higher BMIs (body mass index), which is a measure of body fat based on your weight in relation to your height. Other studies show that people who eat breakfast are more likely to meet their recommended fruit and veggie intake (hello veggie omelet!), consume more fiber and calcium, and overall have better attention, memory, and energy throughout the day.
How to Make Good Breakfast Choices
When you wake up, don’t snooze your alarm and then rush out the door with a half-frozen waffle or store-bought muffin! Use your mornings to your advantage and take the time to eat a good meal. This doesn’t mean you need to slave away at the stove for two hours; instead, it’s all about planning ahead so you can make something quickly and easily. Believe us, your body will thank you.
The best way to approach breakfast is to eat a combination of foods that contain carbs, which will give you that good morning zap of energy, fiber, to help you feel full, protein, to keep you energized throughout the day, and healthy fats, which help you absorb nutrients and can even boost brain power!
Here are some easy breakfast options that are healthy, delicious, and easy to make, specifically categorized so everyone is satisfied.
- Steel cut oats are a great option for your morning meal. They pack a lot of fiber to help you keep full all morning. They take longer to cook than regular rolled oats, so we recommend using a crockpot the night before to cook them so you can wake up and have a creamy bowl right away!
- Rolled oats are another great breakfast option. They can easily be cooked on a stove top in just a few minutes. Use water, almond or soy milk, or regular milk to get them nice and creamy. For toppings, skip loading on the sugar, and sweeten it naturally with berries and a sprinkle of cinnamon. A little squirt of honey or maple syrup never hurt anyone, either!
Eggs
- Veggies omelets are super easy to make and are filled with protein and tons of other vitamins and minerals. Whisk two eggs in a small bowl and add it to a medium-hot pan. Fold in any veggie you like — spinach, mushrooms, tomatoes, and broccoli all make great omelets!
- Did you know you could also make eggs in a muffin tin? Think of this as your quick solution to a frittata. Whisk together eggs with anything you’d fancy, like turkey bacon, feta, or diced up green onion. Then pour your batter into a muffin tin and bake in the oven at 350° for 20 minutes. These are awesome to take on the go!
Smoothies
- The sky’s the limit when it comes to smoothie combos you can make in the morning. A secret tip is to add a spoonful of nut butter or a scoop of protein powder to help keep you feeling full. You can also go green and add spinach, kale, or even half an avocado to get some extra greens in you. Just make sure you have a powerful blender.
Toast/Bagel
- Bread isn’t bad for you. I repeat: Bread isn’t bad for you. Instead, it’s all about the choices you make. Go for whole grain bread, and check the ingredient list to make sure there aren’t a ton of added preservatives. Toast up two slices and add almond butter and banana, or half of a smashed avocado.
- There’s an easy way to lighten up a morning bagel. Skip the hefty amounts of cream cheese and try hummus instead! You can also add red onion, spinach, and cucumbers, and make a yummy veggie sandwich that is a lot healthier than any bagel sandwich you’d buy in a bakery.
Cereal
- If you love a morning bowl of cereal, just make sure to skip the sugary stuff. Check your labels and go for four to six grams of sugar per serving. Look for whole grain options that don’t have a lot of added “stuff,” like granola, chocolate, or dehydrated fruit. This will add a lot of sneaky sugars that will make your blood sugar spike but sadly fall right back down.
Fruit
- If you tend to have a little-to-no appetite in the mornings, then fruit is a great way to jump-start your day. Cut up watermelon, have a banana, or enjoy an apple, peach, or nectarine. Bonus points if you also eat a handful of raw almonds as a way to get some good protein in you.
Yogurt
- Yogurt is usually packed with lots of protein, which is great to help keep you full. However, yogurt can also contain a lot of added sugar. Try to buy unsweetened yogurt (full fat is totally ok!) and sweeten it yourself with honey, berries, or a dash of cinnamon. You can even add it to your smoothie for an extra bout of protein.
Meat
- Meat lovers, we promise not to leave you out. While a big hunk of ham in the morning isn’t the best choice, other alternatives like turkey bacon, lox, or breakfast chicken sausage is a great way to satisfy your savory tooth and pack your morning with protein.
At the end of the day, the beginning of your day will determine how your body feels. Don’t let a busy morning or a snoozed-alarm clock stop you from remembering to eat something healthful and delicious. We promise it will help keep energy levels up, appetites under control, and bodies feeling strong, lean, and supported by an A+ diet.
