When mornings are packed with getting ready for work, getting kids out the door for school or simply trying to get out to your destination on time, breakfast can be the first thing to go. But skipping your morning meal may leave you running empty and impact your energy, focus and satiety for the rest of the day.

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Why Breakfast Matters

Support energy levels: After an overnight fast, your body needs fuel to restore blood sugar and provide energy for the morning ahead. Additionally, eating breakfast has been associated with better nutrient intake and diet quality¹.

Improve Focus and productivity: Studies link eating breakfast with better concentration and cognitive performance at work².

Prevent overeating later: A balanced breakfast, especially one with sufficient protein, fiber and healthy fats, may help regulate appetite, making it easier to avoid energy crashes or reaching for quick, less nutrition snacks³.

What does a healthy balanced breakfast look like?

A healthy, balanced breakfast doesn’t have to be fancy or time-consuming. Aim to include a mix of:

• Protein: eggs, Greek yogurt, nut butter
• Fiber-rich foods: whole grains (bread, bagels, oats), fruits or vegetables
• Healthy fats: nuts, seeds, avocado

5 Breakfast ideas:

Oats are versatile and contain soluble fiber, which supports your heart health and keeps you fuller longer. You can make them sweet with fruit or cinnamon or savory with egg or vegetables. They can be prepared in many forms such as overnight oats, quick oats, or instant oats. Remember, if using pre-package flavored instant oatmeal, aim for low added sugars (~5 grams or less per packet).

1.Overnight oats w/ Fruit and Nuts: Overnight oats are a no-cook, make ahead breakfast that’s ready to grab in the morning. Prepping a few jars at once means you have balanced, high-fiber breakfasts ready for the week

Base Recipe (1 serving)

• ½ cup rolled oats (raw)
• ¾ cup milk of choice (dairy or plant-based)
• ¼ cup Greek yogurt, plain (no sugar added) ( optional for extra creaminess and protein)
• Optional: 1 tsp of honey or maple syrup

Toppings

• Fruit of choice (fresh or frozen – raspberries, blueberries, strawberries, banana, apples)
• Choice of healthy fat:
  • 1 tablespoon ground flax seeds
  • 1 tablespoon of peanut butter
  • ¼ cup or 1 oz of unsalted nut (peanuts, almonds, walnuts etc.)
• Optional: dash of cinnamon

Directions:

1. Combine all base ingredients in a jar or container.
2. Stir, cover, and refrigerate overnight.
3. In the morning, stir and add toppings.

If you want to experiment with different flavors, there are endless variations online, think peanut butter and jelly, apple pie, or banana-Nutella etc.

2. Greek Yogurt Parfait: Greek yogurt tends to be higher in protein than regular yogurt yet it’s still a good source of calcium and probiotics. Aim for non-fat or low-fat plain yogurt with whole-grain cereal and fresh fruit like berries.

TIP: How to tell if a cereal is whole grain?

• In the ingredient list, look for the whole “whole” following by the grain type i.e “Whole wheat”, “Whole oat” etc. as one of the first ingredients
• Look for the Whole Grain stamp which indicates the percentage of whole grains in the product
• Limit cereals where the first ingredient is sugar or refined flour
• A good whole grain cereal often has at least 3 grams of fiber per serving

3. Bagel egg and veggies: Spread hummus on a whole-grain toasted bagel , topped with an egg (over-easy or hard boiled), sliced cucumber and tomatoes

4. Breakfast sandwich: Add lean ham and low-fat Swiss cheese to a toasted whole-grain English muffin.

5. Smoothie with protein: Smoothies are quick to make, portable and customizable to fit your taste preferences. It really is a balanced meal on the go!

Blend and enjoy:

• 1 cup of fruit (frozen or fresh) banana, berries or mango
• ¾ cup Greek yogurt
  • Alternative: preferred protein powder supplement
• 1 cup of liquid – water, dairy or plant-based milk
• 1 tablespoon of nut butter or ground flaxseeds
• Optional: handful of spinach or kale for extra fiber

Tips for making breakfast happen:

• Keep it simple: Balanced breakfast does not need to be elaborate, especially if you are someone who has been a non-breakfast eater. Pair a piece of fruit with a mozzarella cheese stick or a slice of whole-grain toast with peanut butter.
• Prep the night before by setting out any kitchen tools like any pans/blenders so you have one less step to do in the morning or prep overnight oats or pre-prep smoothie ingredients in a bowl so its ready to throw in the blender in the morning.
• Not everyone is hungry first thing I the morning, especially if you have been a breakfast skipper for a long time. If you prefer a later breakfast, pack something you can eat mid-morning once your appetite kicks in.

Breakfast sets the tone for the day. By choosing simple, balanced options that taste delicious breakfast has the power to support energy and focus, even on the busiest mornings.

What is your favorite go-to breakfast? Share any comments/questions below or send them to nutritioncorner@jaynolan.org.

Medical Advice Disclaimer: The information provided on this blog is for informational and educational purposes only. No material provided in this blog, including images and graphics, is intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider before making any dietary changes or starting a new health care regimen.  Do not neglect professional advice because of what you may have read in this blog.

References:

1.  Hoy, Katherine, et al. “Breakfast Consumption by U.S Children & Adolescents.” Food Surveys Research Group; Dietary Data Brief, Apr. 2024, https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/DBrief/58_Breakfast_Consumption_by_Children_1720.pdf.

2.  Tang, Z., Zhang, N., Liu, A., Luan, D., Zhao, Y., Song, C., & Ma, G. (2017). The effects of breakfast on short-term cognitive function among Chinese white-collar workers: protocol for a three-phase crossover study. BMC public health, 17(1), 92. https://doi.org/10.1186/s12889-017-4017-1

3.  “Eat a Protein-Rich Breakfast to Reduce Food Cravings, Prevent Overeating Later, Researcher Finds.” ScienceDaily, https://www.sciencedaily.com/releases/2011/

05/110519113024.htm.