How to Build a Healthy Breakfast

Breakfast is said to be the most important meal of the day. But what makes it so important? Let’s take a look at the facts and then learn how to choose healthy breakfast options that get your day started on the right foot. 

Why Breakfast Matters

Breakfast kick starts your metabolism. Eating within an hour of waking up tells your body to start burning calories (that come from the food you eat) to use as energy, instead of storing calories. A well-balanced breakfast each morning provides your body with the energy it needs and helps increase your concentration. 

Longer term, eating breakfast is associated with a lower risk of weight gain and a lower risk of developing type 2 diabetes and metabolic syndrome, a group of conditions that raise your risk of heart disease, diabetes, stroke and other health problems.

How to Make Breakfast Healthy

Although there are many breakfast items to choose from, it can be difficult to figure out the healthier options. Try to keep these tips in mind: 

• Choose whole grain bread, oatmeal, or cereal low in sugar and high in fiber which will help with digestion. 
• Include a lean protein such as peanut butter, nuts (walnuts, almonds), Greek yogurt, cottage cheese, or eggs. This will keep you fuller longer in the morning and stabilize blood sugar levels during digestion.  
• Don’t forget to add in fruits and vegetables for vitamins, minerals, and extra fiber.

Balanced Breakfast Ideas

Here are a few ways to prepare a healthy and tasty breakfast. 

• Eggs with whole grain toast: Prepare the eggs to your liking—hard boiled, scrambled, or over easy. Pair the eggs with one or two pieces of whole grain toast. Add vegetables like tomatoes, mushrooms, or spinach to include color and additional flavor to your eggs!
  • Recipe idea: Vegetable Omelet
• Oatmeal: Oatmeal is a quick whole grain breakfast option. Add in peanut butter or nuts for protein. Apples, bananas, or other fresh fruit can help bring the taste of the oatmeal up a notch.
  • Recipe idea: Peanut Butter Oatmeal Bowl
• Greek yogurt parfait: Greek yogurt is an excellent source of protein. The parfait can be prepped the night before for an easy go-to breakfast option. Create layers with Greek yogurt, fresh or dried fruit, and low-sugar cereal or granola for a great breakfast.
  • Recipe idea: Greek Yogurt Parfait 

A Healthy Breakfast Checklist

Making healthy breakfast choices can feel overwhelming. These three final tips can help:

• The best breakfasts should include foods high in fiber and protein, along with fruits and vegetables. 
• If you don’t currently eat breakfast, start slowly, gradually increasing how often you have breakfast each week. 
• Plan your breakfasts ahead of time and prepare them based on your schedule and preferences.