The 5 Best Foods to Eat in the Morning

Health, Well Spent Series

Consuming a nutritious, well-balanced breakfast can give you energy and help prevent you from overeating the rest of the day. Sugary breakfast options can spike and then crash your blood sugar, leaving you tired and possibly even cranky. So skip them!

Adults who regularly eat a healthy breakfast are more likely to:

• Get more adequate amounts of vitamins and minerals.

• Manage their weight more easily.

• Control their blood sugar levels.

• Perform better at work.

Go from sleepy to supercharged with these 5 morning food options.

1. Avocados are loaded with vitamins, minerals and healthy fats, which give your body energy that will last for hours. Avocados contain lots of fiber, helping to keep your blood sugar stable. Add avocado to your fruit plate, add it to your smoothie, or try it on toast.
   
2. Peanut butter and banana smoothies are light, easy, quick, and nutritious! You can add almond milk, ice, and chia seeds for even more nutrition. The kiddos will be begging for this every morning!
   
3. Whole wheat breakfast pita stuffed with hard-boiled egg and a vegetable, such as spinach will keep you full and make your taste buds.
   
4. Cottage cheese breakfast bowls, for those who do not like to follow a recipe, are your best bet. Choose berries, walnuts, fruits, chia seeds, or add them all!
   
5. Greek yogurt is another excellent source of protein to eat in the morning. Greek yogurt is thick and creamy and contains more protein than regular strained yogurt.

Figure out what you’ll eat for breakfast the night before and cook ahead. Then reheat as necessary in the morning. You could also come up with a plan the night before, setting out all the ingredients, bowls, or pans. Then wake up and make your dish. Hard-boiled eggs are a great make-ahead breakfast or on-the-go option. Sometimes making the right choices to stay healthy depends on how prepared you are. Do what works for you but have a plan!

If you’re that someone who needs multiple coffees or energy drinks to get you through the morning, or you are hit with that 4:00 p.m. crash and start searching for sweets and refined grains, you may want to take a look at both the quality and quantity of sleep you’re getting, and how you fuel your body. You can’t always blame it on your snoring spouse. 

It’s worth noting that sudden fatigue throughout the day can be the result of an underlying medical condition, so be sure to notify your general practitioner at your next visit. 

Most of the time, simple lifestyle behaviors are what either make or break the mid-morning slump. If you’re not sure what’s causing your energy slump, pay attention to what time of day it typically occurs. Experts say that this can help you determine the root cause. Write down what you are eating and drinking, and then how often afterward the slump occurs. 

Eating a nutritious, well-balanced breakfast that’s more protein- and complex carb-heavy will usually help prevent energy slumps. So, start your day with good choices and your body will thank you later!

“What you get by achieving your goals is not as important

as what you become by achieving your goals.” ~ Zig Ziglar

Health, Well Spent

At Impact, we believe your health should support your life, not take it over. That's the idea behind Health, Well Spent: sharing practical, research-backed information to help you spend your time, attention, and money on the choices that actually help you live well.