What makes a healthy breakfast?

You probably heard somewhere along the way that breakfast is the most important meal of the day and you shouldn’t skip it. As it turns out, breakfast eaters do tend to be healthier and leaner than breakfast skippers, but the reason for this is not clear. It may be because breakfast eaters have other healthy lifestyle habits like eating better in general; and people who skip breakfast tend to smoke more, drink more alcohol, and exercise less. Also, skipping breakfast might lead to a bigger than normal boost in “hunger hormones” such as ghrelin, encouraging overeating at the next meal. For this reason, eating breakfast can be a helpful strategy to achieve appetite control.

I encourage my clients (and you) to have breakfast every day. After eight to 12 hours without nourishment, your body needs to “break the fast”. If you don’t feel like eating as soon as you wake up, it’s okay to wait awhile. If you don’t have a big appetite in the morning, go for something light; just make sure it’s nutritious. Avoid refined carbs, sugar, and fat in foods like pastries, donuts, and bagels smothered with cream cheese and opt for lean proteins, whole grains, and healthy fats; see examples below.

I love breakfast and eat it every day mostly because I’m hungry in the morning, but not only that. When I skip it, I’m less focused, my energy level is down, and I tend to feel hungry all day long. So for me, breakfast is a no-brainer. Missing my morning meal would be a missed opportunity for me to have a great day.

Here are few good breakfast recipes that I personally eat and love. I hope you’ll give them a try.

  • Overnight Oats. Check out this quick video and learn how to make overnight oats.
  • Avocado Toast. It’s amazing how delicious a few simple ingredients can taste. Click here for the recipe.
avocado toast
  • Ezekiel Bread with Almond Butter and Raspberries. This is one of my favorite combinations. Any whole wheat bread, nut butter, and fruit make a nutritious breakfast.
  • Microwave Egg Burrito. If you like eggs and are looking for a grab-and-go option, this is it. Click here for the recipe.
  • Easy Cheesy Muffin Frittatta. This egg recipe can be made ahead and refrigerated for up to five days or frozen for up to a month.

Do you need more breakfast ideas? How about lunch, dinner, and snacks? If you struggle with getting nutritious meals on the table for yourself and your family, I can help! Click here to learn more about my weekly meal plans featuring 3 healthy delicious meals everyday day plus quick and easy snacks.

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