Good morning, this is your Wellness Wake Up Call with Kristin Bogdonas, nutrition and wellness educator with University of Illinois Extension.
Breakfast is often hailed as the most important meal of the day, yet it’s also the one most frequently skipped or rushed through. For many, breakfast consists of nothing more than a cup of coffee or a quick grab-and-go item, if it happens at all. This habit can set the tone for the entire day, leaving you feeling sluggish, unfocused, and hungry long before lunchtime. That’s why Better Breakfast Month, observed every September, is a great opportunity to reassess your morning routine and adopt healthier habits. Here are 7 tips to build a better breakfast.
1. Plan Ahead for Success
One of the main reasons people skip breakfast is a lack of time in the morning. To counter this, plan and prepare. Prepare as much as possible the night before, whether it’s setting out ingredients, pre-cooking items like eggs or oatmeal, or even making a complete breakfast that you can grab and go. Overnight oats, chia pudding, and smoothie packs are excellent options that can be prepared ahead of time. By planning ahead, you’re more likely to make nutritious choices rather than reaching for less healthy, convenient options.
2. Incorporate Protein for Sustained Energy
A breakfast high in protein can keep you feeling full and energized throughout the morning. Protein helps to stabilize blood sugar levels, which means you’ll be less likely to experience a mid-morning energy crash. Eggs are a classic choice, offering a versatile and quick source of protein. If you prefer something sweet, try a protein-packed smoothie with ingredients like Greek yogurt, protein powder, and almond butter.
3. Don’t Forget the Fiber
Fiber is essential for a healthy digestive system and can also help keep you feeling full. Foods rich in fiber slow down digestion, which means you’ll have a steady release of energy throughout the morning. Whole grains, fruits, and vegetables are great sources of fiber. Consider starting your day with a bowl of oatmeal topped with fresh berries and nuts, or whole-grain toast with avocado and a side of fruit. These fiber-rich options are not only nutritious but also satisfying.
4. Include Healthy Fats
Healthy fats are a crucial part of a balanced breakfast. They help keep you full and provide essential fatty acids that support brain function. Avocado, nuts, seeds, and fatty fish like salmon are all excellent sources of healthy fats. Try adding some sliced avocado to your eggs, sprinkling nuts on your yogurt or oatmeal, or incorporating a small portion of smoked salmon into your morning meal.
5. Incorporate Fruits and Vegetables
Adding these superfoods to your breakfast doesn’t have to be complicated. Toss some spinach into your scrambled eggs, add a handful of berries to your cereal, or blend some greens into your morning smoothie. The more colorful your plate, the more nutrients you’re likely to consume.
6. Stay Hydrated
While food is an important part of breakfast, hydration should not be overlooked. Dehydration can lead to fatigue, difficulty concentrating, and even mood swings. Start your day with a glass of water or herbal tea. Staying hydrated in the morning sets the tone for better hydration throughout the day.
7. Balance Is Key
A well-balanced breakfast includes a mix of protein, healthy fats, fiber, and carbohydrates. This combination will keep you full and provide the necessary nutrients to power through your morning. Avoid breakfasts that are high in sugar and refined carbohydrates, as these can lead to energy crashes and increased hunger later in the day. Instead, opt for whole foods that provide sustained energy and nourishment.
By following these tips during Better Breakfast Month, you can set yourself up for a day of productivity, focus, and energy. A healthy breakfast doesn’t have to be complicated or time-consuming, but with a little planning and creativity, it can become an enjoyable and essential part of your daily routine. This week, make breakfast a priority and switch up your morning routine with a new food or recipe.
For recipes and a recording of today’s episode, please visit wvik.org/wellness. You can also subscribe to Wellness Wake Up Call today wherever you listen to podcasts and never miss out on these weekly wellness tips.
Thank you for listening! I hope you have a happy and healthy day ahead. This has been Kristin Bogdonas, nutrition and wellness educator, with University of Illinois Extension.
Breakfast Recipes:
· https://extension.illinois.edu/blogs/2021-02-01-5-heart-healthy-breakfasts-under-5-minutes
