How many times have you heard the phrase “breakfast is the most important meal of the day”? Although this statement gets challenged from time to time, studies still show that a better breakfast helps you start each day with nutritious energy that nourishes your body and mind. It also lays the foundation for lifelong health benefits.

According to the American Dietetic Association, your body is still burning calories while you sleep, which is why you may wake up feeling hungry. After 8 to 12 hours without a meal or snack, you need to break your fast by literally waking up your stomach. Breakfast is the first chance your body has to refuel its glucose levels, which is your body’s main source of energy.

In order to get the most health benefits, your breakfast should include fruits, vegetables, whole grains, low or non-fat dairy, and lean protein. These food groups provide a nutritious combination of complex carbohydrates, fiber, protein, and a small amount of fat that can leave you feeling full for hours. Below are some ideas that incorporate all the essentials of a healthy breakfast.

Did You Know?

  • According to a recent survey from Academy of Nutrition and Dietetics Foundation, almost 50 percent of U.S. children are not eating breakfast every day.
  • Some juices contain more sugar than soda? Select 100% juice options, or water your juice down with half water-half juice.
  • Many studies, in both adults and children, have shown that breakfast eaters tend to weigh less than breakfast skippers.

Healthy Breakfast Ideas

  • Veggie omelet with a bran muffin and a piece of fruit.
  • Whole-grain English muffin with low-fat cheese, a scrambled egg, and a slice of tomato.
  • Smoothie made with 1 frozen banana, low-fat milk, and whey or rice protein powder.
  • Salmon on multi-grain toast with light cream cheese and a piece of fruit.
  • Whole-grain cereal with fresh fruit and low-fat milk.
  • Oatmeal or quinoa flakes with low-fat milk, raisins, and nuts, and a glass of orange juice.
  • A whole-wheat pita stuffed with sliced hard-boiled eggs and a banana.
  • Whole-grain bread

Sources: Sources: Academy of Nutrition and Dietetics Foundation, American Dietetic Association, LifeWork Strategies EAP, and Adventist HealthCare. The Health Tip of the Week is for educational purposes only. For medical advice, consult your physician. Feel free to copy and distribute this health resource.