They say breakfast is the most important meal of the day. However, it can be hard to prioritize it when mornings are hectic. Easy breakfast solutions are the key. For this, we check in with two food experts who offer simple ways to make a nutritious start to the day: culinary express supervisor at Wayzata Public Schools Mary Anderson, who oversees the school’s K–12 meal program, and corporate dietitian for Lunds & Byerlys Janice Cox, RD, LD.
Whether you eat your morning meal at home or on the go, it’s important not to skip it. Eating a well-rounded breakfast will kickstart the rest of your day. “People need to get something into their systems to drive them,” Anderson says. “The whole idea is you are putting something into your body that will give you energy to help you make it through to the next meal.”
Breakfast doesn’t have to be fancy, either. Maybe you eat peanut butter on whole grain toast with a glass of skim milk, oatmeal with fruit and nuts on the top, or even cheese, fruit and some type of bread. If all you can do is a bowl of cereal, do a bowl of cereal in the morning. Whatever it may be, Anderson emphasizes finding what works for you. “And not overthinking it,” Anderson says. “It can be easy.”
A breakfast with a good source of protein will help ward off hunger longer. For easy ways to include protein in breakfast, look to eggs, cheeses and yogurt products. In addition to a good source of protein, Anderson recommends a source of whole grains such as whole grain bread or hot cereals like oatmeal and cream of wheat, which are naturally low in sugar and sodium.
Fruit and vegetables are also important breakfast players. To get your fruit, Anderson suggests making a homemade yogurt parfait with fresh or frozen fruit sprinkled on top of Greek yogurt. Another way would be by making a smoothie combining fruit with a juice or yogurt product. Sneak vegetables in with your breakfast separately on the side or try mixing carrots, spinach or peppers in with an omelet.
Cox also recommends a whole grain, a protein source and some fruit or vegetable as a good breakfast foundation. For those with more time, you can take your breakfast to the next level. Building off a base is one of Cox’s key breakfast strategies. “Adding some additional boosts to whatever you are having is going to add some nutritional value that is going to give you some boosts throughout the day,” she says.
The options are limitless when adding to your base. For example, if you are eating avocado toast, consider adding sprouts, tomatoes or seeds. If you make peanut butter toast, top it off with berries and flax. When you go to make your fruit and veggie smoothie, boost it with superfood powder for antioxidants or protein powder, which will keep you feeling full longer throughout your morning.
“It’s really helpful to prepare your breakfast the night before and don’t treat each day as a surprise,” Cox says, who offers hard boiled eggs as an idea to try preparing ahead of time. Make the eggs the night before and eat them in the morning with a piece of fruit and whole-grain crackers or toast. Oatmeal can easily be prepared the night before. Lunds & Byerlys also has many recipes on its website that can be prepared in advance, such as Baked Berry Oatmeal or Grilled Peaches N’ Quinoa Ball Jar Breakfast.
Eating a good breakfast fuels your brain, which needs a constant source of nutrients. Cox also mentions that consuming a healthy morning meal helps to regulate your blood sugars. “We need a number of nutrients throughout the day,” Cox says. “Breakfast is the place to get started.”
