Table of Contents
Table of Contents
Breakfast is an important meal to “break the fast” from sleep and provide the body with hydration and nourishment to fuel the new day. Eating the right type of breakfast can greatly impact cognitive function, energy levels, and digestion, and even lay a foundation for better blood sugar management throughout the day.
A balanced breakfast includes a mix of macronutrients, which include protein, carbohydrates, and fat.
Protein is key at breakfast for supporting energy levels, satiety, and blood sugar balance. Better breakfast protein options include legumes, eggs, Greek yogurt, tofu, chia seeds, and smoothies made with a high-quality protein powder.
Carbohydrates are the body's preferred energy source, helping fuel the brain and muscles. Better breakfast carbohydrates include oats, whole grains, starchy vegetables like sweet potatoes, and fruits like berries, apples, kiwis, oranges, and bananas.
Fats also serve as an energy source for the body. Better breakfast fats include nuts like almonds, walnuts, and pecans, as well as seeds like pumpkin, chia, and hemp seeds. Fats are also found naturally in animal proteins like eggs and dairy products.
A healthy, balanced breakfast should include a well-rounded mix of protein, fat, and carbohydrates for sustained and balanced energy levels.
Carbohydrates are compounds made of carbon, oxygen, and hydrogen atoms arranged in chains of different lengths. The lengths of these chains determine whether the carbohydrate is classified as a monosaccharide, disaccharide, or polysaccharide. The term “mono” means one, and “sacchar” means sugar — so monosaccharides are the simplest form of carbohydrates, containing only one sugar molecule.
Simple carbohydrates are commonly composed of monosaccharides and disaccharides. They are easy to digest and provide a quick burst of energy for the body. Simple carbohydrate food sources include fruit, milk, dairy products, and processed and refined sweeteners.
Complex carbohydrates are typically polysaccharides composed of starches, fiber, and glycogen. They take longer to digest and, therefore, provide the body with a more sustained source of energy.1 Complex carbohydrate food sources include starchy vegetables, legumes, and whole grains.
Carbohydrates play an important role in providing energy and fuel for the brain and muscles. Eating the right type of carbohydrates can improve energy levels, moods, cognition, digestion, and bowel regularity.
For a balanced breakfast, choose complex carbohydrates such as whole grains like oatmeal or starchy vegetables like sweet potatoes in a breakfast hash. While you don’t need to avoid simple carbohydrate foods, pair them with protein, fat, and complex carbohydrates for better blood sugar management and sustained energy.
Good complex carbohydrates for a balanced breakfast include:
Minimize processed breakfast cereals, breakfast bars, and protein bars, as well as protein powders or mixes that are high in added sugar. When consuming packaged breakfast foods, aim for those that are high in protein and fiber while low in added sugar.
Proteins are amino acid chains composed of carbon, hydrogen, oxygen, and nitrogen atoms. There are approximately 20 amino acids. Nine are essential, meaning the body cannot make them and we need to consume them through food. The other 11 are non-essential, so the body can synthesize them on its own.
A variety of foods provide protein, including animal sources like meat, poultry, fish, eggs, and dairy, and plant-based sources like nuts, seeds, legumes, and some grains. Protein plays an important role in many bodily functions, supporting growth and development, blood clotting, and the structure of bones, skin, and hair.2
Fats are compounds composed of triglycerides, phospholipids, and sterols. A fatty acid is made of carbon atoms with hydrogen atoms. The number of hydrogen atoms in the chain determines whether a fatty acid is saturated, monounsaturated, or polyunsaturated.
Food sources of fat include animal proteins like meat, poultry, fish, milk, and dairy products, as well as plant-based sources like nuts, seeds, avocados, olives, and oils. Fat is essential for protecting organs, supporting hormone production, and absorbing nutrients like fat-soluble vitamins. It’s also an important energy source for the body.3
Start building a better breakfast with real, whole foods, which are naturally more nutritious than packaged and processed options. Energy-boosting breakfast foods include oatmeal, eggs, nut or seed butters, nuts and seeds, fruit, avocados, and Greek yogurt. These foods all share a common theme — they are high-quality sources of protein, healthy fats, and/or carbohydrates that provide a lasting boost of energy when eaten together.
Oatmeal is a powerhouse breakfast food that provides a boost of energizing complex carbohydrates, plenty of fiber, and a small amount of protein for better blood sugar management. Choose rolled or steel-cut oats over quick oats. Rolled and steel-cut oats are less processed and take longer to digest, which helps avoid blood sugar spikes.
For a balanced breakfast, add protein and fat to round out your oatmeal. Try stirring in some nut butter, chia, or pumpkin seeds, or pair your oatmeal with a side of eggs, Greek yogurt, or a low-sugar protein smoothie. You can also add oats to your smoothies to boost the fiber content!
Made from ground almonds, almond butter is a natural source of protein, fiber, and many vitamins and minerals, like antioxidant vitamin E. When included in a nutritious breakfast, almond butter helps provide sustained energy, especially when paired with a carbohydrate source like oatmeal, banana, apple, or toast.
Try adding a tablespoon of almond butter to a smoothie, on waffles or pancakes, toast, oatmeal, or in homemade baked breakfast foods like almond butter protein cookies! Almond butter can be enjoyed smooth, chunky, plain, or naturally flavored with honey or chocolate. For a healthier breakfast, avoid nut butters with hydrogenated oils or that are high in added sugar.
Eggs are a breakfast classic. One egg provides approximately 6 grams of protein along with vitamins and minerals like iron, selenium, and vitamin B12.4 Since eggs don’t contain fiber, pair them with a complex carbohydrate like sweet potato, oatmeal, or toast to round out your breakfast.
When shopping for eggs, choose organic, pasture-raised, or free-range for a healthier breakfast. Pasture-raised eggs are more nutritious than conventional eggs because the chicken’s diet impacts the nutritional content of the egg and yolk. Beyond scrambled, sunny side up, and omelets, eggs can be baked into homemade breakfast cookies, breads, or muffins for a boost of nutrition.
Greek yogurt is made by straining the whey from traditional yogurt, yielding a thicker, higher-protein yogurt. One serving of Greek yogurt provides anywhere from 15 to 20 grams of protein, depending on the brand.5 A high-protein breakfast is ideal for sustained energy levels. Protein takes longer to digest than carbohydrates, so it provides slow, consistent energy rather than a blood sugar spike and crash.
Add healthy fats and carbohydrates to Greek yogurt to boost nutrition and flavor. Berries, banana, diced apple, chia seeds, pumpkin seeds, and cinnamon are all excellent additions. Look for Greek yogurt from cow’s milk, goat milk, or even dairy-free Greek yogurt made from almond or coconut milk.
Berries are a low-sugar fruit that is high in antioxidants and fiber. Berries are the ideal breakfast fruit for minimizing blood sugar spikes, based on their nutritional profile and low glycemic index. Add berries to smoothies, atop oatmeal, or eat them plain alongside eggs and avocado toast.
Berries, like blueberries, blackberries, raspberries, and strawberries, are delicious when enjoyed fresh, especially during peak growing season. To enjoy berries out of season, shop for frozen berries, which are nutritionally similar to fresh berries. Frozen berries can easily be added to smoothies or thawed and enjoyed atop oatmeal, in baked recipes, or stirred into yogurt.
Berry powders are a delicious and convenient way to add a concentrated boost of berry health benefits to a smoothie! As a high-fiber fruit, berries also support gut health, improving microbial diversity and bowel regularity.
Avocado is a creamy fruit packed with fiber and healthy monounsaturated fats known to support brain and heart health. Healthy fats like avocados, nuts, and seeds are essential components of a balanced breakfast. They not only add a variety of nutrients but also help slow digestion and aid in better blood sugar management. Add avocado to smoothies, on top of toast, or enjoy with eggs.
Bananas are a creamy fruit packed with fiber, vitamins, and minerals. As a simple carbohydrate, bananas are a perfect pre-exercise, early-morning snack that delivers a quick burst of energy. Bananas can be part of a balanced, energy-sustaining breakfast by pairing them with almond butter, peanut butter, eggs, or other foods rich in protein or fat. Add bananas to a smoothie, on top of oatmeal, or cut into rounds and dollop with almond butter as a delicious side with scrambled eggs.
Chia seeds are rich in protein, fiber, and omega-3 fatty acids known to support brain and heart health. One serving of chia seeds — typically 2.5 tablespoons — provides 5 grams of protein, 10 grams of fiber, and 9 grams of fat.6 Their high fiber and protein content help provide sustained energy and naturally leave you feeling more satiated after a meal. Loaded with health benefits, chia seeds can be enjoyed in a smoothie, oatmeal, overnight oats, as chia pudding, or added to homemade breakfast breads or muffins.
Choosing a well-balanced breakfast is key for better energy levels, blood sugar management, and overall health. Most convenience breakfast items lack the nutrients your brain and body need to start the day feeling your best. Avoid or minimize packaged, processed breakfast foods and, instead, aim to consume real, whole foods that are naturally rich in macronutrients like protein, fat, and fiber, as well as essential micronutrients like vitamins and minerals.
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