America is a nation of breakfast-eaters: Surveys suggest than on any given day, about 85% of adults report having eaten a morning meal. But eating something and eating well can be two very different things. Too often, it might be a granola bar eaten on the run, or a sweetened coffee drink — choices that might provide a quick jolt of energy, but are then followed by a mid-morning energy crash.
“People tend to brush off breakfast,” says Teresa Fung, a registered dietitian and adjunct professor at the Harvard T.H. Chan School of Public Health. “They think about and plan what they’ll have for dinner and lunch — but in the morning, they’re too rushed to pay attention.”
The good news is that you can easily put together a nourishing breakfast that will help keep you energized through your morning — even if you’re not a morning person.
Why breakfast matters for energy and metabolism
Breakfast is indeed breaking a fast: after several hours without food, your blood sugar levels are at their daily low point, and energy stores need replenishing. It’s also the time when your body is primed for using fuel most efficiently, says Fung. “Humans are daytime animals, and our metabolic processes are more active during the day.”
Insulin sensitivity also tends to be higher in the morning, meaning your body is better able to move glucose from your bloodstream into your cells for energy. But as the day wears on, metabolism slows, along with the body’s ability to process glucose, explains Fung.
So, if you have a more substantial meal in the morning, and eat a smaller dinner later, “you’re synching your eating with your biologic timing,” she adds.
More reasons to boost your breakfast: studies show it may help you avoid overeating later in the day. And breakfast is also a chance to get in nutrients sometimes lacking in American diets, like calcium, fiber, and folate.
Not paying attention to your breakfast meal, says Fung, “is a missed opportunity.”
What makes a healthy breakfast?
To put together a well-balanced breakfast, aim to include the following elements:
Protein. Essential for maintaining muscles and a healthy immune system, protein also gives your breakfast more staying power. Because it’s digested slowly, it helps you stay full longer and keeps blood sugar on a more even keel. Good sources include eggs, Greek yogurt, cottage cheese, nuts, beans, and tofu.
Fiber-rich carbohydrate. With plenty of fiber to slow digestion, these carbs can provide sustained energy to fuel your daily activities and avoid blood sugar spikes. Think whole-grain bread and cereals, oats, brown rice, or sweet potatoes. Don’t overlook beans or quinoa, which provide a healthy amount of protein, too.
Fruits and vegetables. These nutrient-packed plants supply vitamins, minerals, and additional fiber. Choose seasonal fresh fruits and berries, as well as frozen and canned versions with no added sugars. Vegetables that are especially breakfast-friendly include leafy greens (like spinach), tomatoes, bell peppers, mushrooms, onions, corn, and cucumbers.
Keep in mind that a healthy breakfast can be just about anything, as the term “breakfast food” is a cultural construct. Across the globe, many people start their mornings with very different foods, such as miso soup, fish, pickled vegetables, and rice (Japan); pho, a rice noodle soup with beef, fresh herbs, and bean sprouts (Vietnam); or fava bean stew with pita (Egypt). And many people eat leftovers for breakfast — “a great idea!” says Fung, both for minimizing food waste and keeping breakfast prep simple.
Quick and easy breakfast recipes
Plenty of healthy breakfast options are easy to toss together:
- a cup of plain (or plain Greek) yogurt topped with berries, sunflower seeds, and a swirl of honey or jam
- a slice of whole-grain toast with nut butter, topped with sliced bananas or apples — or pickled vegetables like giardiniera
- a bowl of ready-to-eat fiber-rich cereal with minimal or no sugar, topped with nuts and chopped fruit
- whole-grain crispbread topped with cottage cheese or ricotta and sliced tomatoes.
Need more inspiration? Here are some unconventional breakfast ideas to try, along with meal prep tips for busy mornings.
- Make a batch of plain oatmeal, brown rice, or quinoa, which can be stored up to five days in the fridge for future breakfasts. In the morning, heat a portion of the grains in the microwave and top with leftover cooked greens, a fried egg, some chopped avocado, and a splash of hot sauce.
- Spread hummus on a toasted whole-wheat English muffin, top with bell pepper or tomato slices, and add a sprinkle of shredded cheese. Toast until the cheese melts.
- Spoon seasoned baked beans onto a leftover baked sweet potato half, warm it in the microwave, and top off with chopped tomatoes or salsa and a dollop of plain Greek yogurt.
- Fold leftover roasted vegetables or kimchi into scrambled eggs and roll up in a whole-wheat flour tortilla. Heat through.
- Prepare a batch of hard-cooked eggs, which can be stored in the fridge for up to four days for future breakfasts. Slice or smash an egg onto whole-grain toast (with or without avocado) — or eat on the go with a piece of fruit and whole-grain crackers.
- Tuck ready-to-eat Indian-seasoned chickpeas or lentils into a whole-wheat pita with some leftover cooked greens. Heat through and top with plain Greek yogurt.
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