We’ve all been there before. You wake up, chow down a bowl of cereal, and rush out the door only to find your stomach growling an hour later. The likely culprit? An unbalanced breakfast.
Eating in the morning jump-starts our metabolism, resulting in the production of energy. Some foods do this quickly, but briefly, and then leave us starving well before an 8 a.m. meeting has run its course. Others keep us charged, focused and pang-free all morning. Build a balanced breakfast by choosing a food from each of these four categories. You’ll stay energized right up to lunch.
The Foundation: Protein
Ample protein in the morning sets the stage for the day. It controls cravings and keeps you focused. Start with yogurt, eggs, milk, meat or beans.
The Energizer: Carbohydrate
Without complex carbs, you’ll be dragging in no time. Stick to whole grains, vegetables or fruit for antioxidant power and filling fiber.
The Marathoner: Fat
Fat is in it for the long haul, keeping you full for hours. Choose healthy options, such as avocado, nuts, seeds, pesto or olives.
The Garnish: Flavor
Try a sprinkle of coconut on yogurt, a spoonful of salsa on eggs or chocolate chips in pancakes. Pleasure your palate with a sensory boost of flavor to round out your breakfast. Get creative!
Here are a few favorite balanced breakfasts to get you started:
- Buckwheat banana pancakes (carbohydrate), spiced yogurt (protein), pecans (fat), maple syrup (flavor)
- Brown rice (carbohydrate), eggs (protein), tomato, avocado and pesto (fat/flavor)
- Whole-grain cereal and banana (carbohydrate), milk (protein), almonds (fat), currants (flavor)
— Carrie Huseman, MS, dietetic intern, and Debra A. Boutin, MS, RD, chair and dietetic internship director, Department of Nutrition and Exercise Science at Bastyr University.
