Food is our body’s fuel. What is consumed (or not), especially in the mornings is something to seriously consider as a small but important step for getting healthy eating back on track.

Breakfast is known as the most important meal of the day. Do you currently eat breakfast? If not, what are the reasons why?

“I don’t have time for breakfast.”

“I’m not hungry in the morning.”

“I’ll lose weight if I skip breakfast.”

These are common phrases of those who are missing out on breakfast. One of the main reasons to eat a healthy, nutritious breakfast is that it helps get our metabolism off—allowing bodies to burn calories, provide energy to sustain good health and focus. Did you know that eating food high in protein can increase levels of alertness since they can increase tyrosine, dopamine, and norepinephrine? Eating breakfast has also been associated with lower rates of depression and other mood disorders.

Blood sugar is typically low when waking up after a night of sleep. Not eating before lunch will likely leave you feeling like you are running on empty and reaching for snack items high in fat or sugars. Donuts in the breakroom? Trip to the gas station for an energy drink? These options are not recommended as good starts to the day.

Eating a nutritious breakfast, such as high protein and high fiber foods can help manage weight and appetite. Having healthy snacks and light meals throughout the day can help for those who are not hungry first thing in the morning.

Try meal prepping for healthy breakfast items that are easy to grab and ready to go. Packing items to bring along with you or your child can make them easily accessible when you are hungry.

What is a good high fiber breakfast? Whole grains items, fruits and vegetables, and even savory options that include dried beans are versatile options.

High-protein-breakfasts ideas are also endless. Eggs, tofu, Greek yogurt, cottage cheese, chia and hemp seeds, almonds, peanut butter, quinoa are options that are also Vegetarian-protein-sources.

Try an online search for healthy breakfast ideas. The images are so fun and colorful! A balanced diet, with adequate intake to meet the recommendations for vitamins and minerals can help promote both healthy weight and healthy sleep. Starting the day off with a nutritious breakfast is a great way to jump start your day.

Written By : Charlotte Johnson, MA, LPCC