Breakfast: Fuel to Support Your Healthy Day
Written by Lori Bumbaco, MS, RDN, CSO, LDN, Oncology Dietitian
Did you know that “breakfast” literally means to “break the fast”? It is the opportunity to set the stage using nutritious fuel for a healthy and energized day. Breakfast can be different for everyone depending on routines, nutrition goals, and personal tastes. It is important to keep in mind that because breakfast is the first meal of the day, paying attention to what you eat can significantly improve the nutritional quality of your overall day.
There are multiple benefits of choosing a healthy breakfast. Research has shown that balanced meals provide us with the energy to support what our body and mind needs. When certain foods are included for breakfast, it can support our digestion and satisfy our appetite to keep us on track for healthy eating all day long. So, what is a “healthy breakfast”? Experts recommend a combination of macronutrients including high fiber carbohydrates, healthy fats, and protein. This combination supplies the maximum amount of nutrients, but only if they are not highly processed. Turning to whole food choices such as whole grains, fresh fruit, low fat dairy, nuts or nut butters, lean proteins, and even beans can make a delicious and healthy breakfast.
To expand on the combination of macronutrients approach, let’s take a deeper look into each macronutrient for its benefits and examples of each. High fiber carbohydrates are ones that involve little to no processing. Great examples include oats, whole wheat toast or tortillas, fresh fruit, quinoa, and vegetables. If you’re wondering, yes, we can enjoy things like quinoa and vegetables for breakfast. Check the recipes in our newsletter for inspiration! Next up are healthy fats to include in the healthy breakfast equation. Some of the most nutritious choices include avocado, nuts like walnuts, seeds like ground flax, and healthy oils like extra virgin olive oil. Last, but not least, are healthy proteins. Some of the best choices include eggs and low-fat dairy like plain Greek yogurt, as well as plant-based choices such as tofu and beans. Yes, we can enjoy tofu or beans for breakfast!
Easy and Healthy Breakfast Options
Sometimes it is helpful to see how to choose breakfast choices according to their macronutrient content. Pick and choose your favorites or new ones to try below!
| High Fiber Carb | Healthy Fat | Protein |
| Whole wheat toast | Avocado | Tofu |
| Fresh berries | Hummus | Plain Greek yogurt |
| Beans | Peanut or almond butter | Eggs |
Protein at breakfast
Americans generally eat more than the recommended amount of daily protein (although we tend to eat too many high fat meats and dairy). But what we don’t do is spread our protein intake out throughout the day. We typically eat most of our protein during dinner.
However, studies have shown that if we eat a high-protein breakfast we can improve our sense of fullness and satiety, which can last through the afternoon. This could contribute to us making healthier choices all day – like forgoing mindless snacking and being less tempted by unhealthy foods when we feel our stomachs grumbling.
Some of the healthiest examples include whole soy foods like tofu and tempeh, beans, peas, and lentils, poultry and eggs, and low-fat dairy. Sprinkling nuts and seeds onto our breakfast plate or in our bowl will add more nutritious protein.
What if I’m not hungry first thing in the morning?
If you aren’t hungry, there’s no need to force yourself to eat. Your body will let you know when it needs energy, and waiting until you feel hungry is a valid approach. This approach is using attuned eating, where you pay close attention to the cues inside your body. It is also okay to have the first meal later in the day. You might find your first meal isn’t until 10 a.m. or 12 p.m., and that’s perfectly fine for some individuals. But if you do eat later in the morning for your first meal, still aim to follow the recommendations included above. Some people may not be hungry in the morning they have a habit of overeating too much late at night. If you wish to change this behavior, gradually nudging eating earlier in the evening may result in a noticeable increase in appetite the next morning.
Putting it all together
A nutritionally balanced breakfast can give your day a healthy start, help you focus, keep you energized, control your urge to snack and support digestion. Healthy foods that include fiber, healthy fats, and protein together will energize your body and ensure you can start your day without being distracted by hunger for the rest of the day.
