Breakfast may no longer be known as the most important meal of the day - but experts say a nutritionally rich early morning meal can still set you up for success.
Studies show that breakfast eaters tend to have better overall diets, according to Colorado’s Vail Health, consuming more fruits, vegetables, whole grains and less harmful fats than people who skip breakfast. These foods provide essential vitamins and minerals that can keep your heart ticking, regulate weight and improve cognitive and physical ability.
But are you getting the best breakfast benefits you can? There are several steps people can implement to get the most out of their breakfast, experts say.
“Beginning your day with a nourishing breakfast helps fuel your body and mind for the day ahead,” Dr. Tina Tran, an internal medicine physician at Scripps Coastal Medical Center San Marcos, said in a statement. “However, what you eat to break your fast is important.”
You are what you eat and what you eat for breakfast should not be overly loaded with sugar and fats. So skip the sugary cereals, muffins, toaster pastries, donuts and even some protein bars. They can be working against you, UNC Health dietitian Shelly Wegman said.
“If you eat a breakfast high in fat or sugar every day, or if you’re frequently grabbing a fast-food breakfast, you’ll probably feel more sluggish compared to how you’ll feel when you eat a tofu scramble or yogurt with granola,” she explained.
Making mindful choices and avoiding ultraprocessed foods is crucial to ensuring you get the most vitamins, antioxidants and minerals that can help reduce the risk of developing harmful inflammation that leads to chronic disease. Choosing foods with a good mix of protein, carbohydrates, fiber and fat will ensure you feel energized and keep you fuller longer.
Some of the healthiest lean proteins for breakfast include Greek yogurt and egg whites.
Combining these proteins with fiber-rich carbs such as oats, berries, potatoes and whole wheat toast can help slow the release of sugars into the bloodstream, too, according to the University Hospitals healthcare system from Ohio.
“Having eggs or some peanut butter with your toast is much better than just eating some toast by itself,” University Hospitals registered dietitian Jennifer Kerner said.
But, after you go grocery shopping, how do you reap the nutritional rewards of your breakfast?
Well, planning for meals can be essential: both in terms of what you eat and when you eat it.
Eating soon after you get going helps to regulate your circadian rhythm, or the body’s internal clock. The natural clock affects our sleep cycle, hormones, digestion and body temperature, according to the Cleveland Clinic.
Eating a later breakfast has also been associated with depression, fatigue and oral health problems in older adults, Harvard researchers say.
“You don’t have to eat first thing,” Wegman said. “Try to eat within two hours of waking up. Getting something in your body will give the brain the jump-start it needs to focus.”
Eating something quickly the way to work or before a workout class can help the quarter of American adults who skip breakfast.
“Think about breakfast barriers the night before,” Cleveland Clinic registered dietitian Beth Czerwony says. “Do you need to have the toaster and items ready on the countertop? Can crockpot oatmeal save your morning?”
“A little planning goes a long way to getting you out the door and to work on time,” she added.
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