Written with contributions by Anna Tvedt, former SDSU Extension Nutrition Field Specialist.
Make Breakfast Part of Your Day!
As hectic as mornings can be, breakfast often gets pushed aside. Getting in the habit of eating breakfast everyday can be challenging. Knowing the benefits of breakfast may provide the incentive to give it a try. More about the benefits of breakfast and tips to remove barriers to breakfast can be found in our article, Fuel for School with Breakfast.
“Recipe” for a Nutritious Breakfast
Every person values the autonomy to choose what is best for them. The same goes for the food we eat. When choosing breakfast foods, consider choosing a food, or combination of foods, to provide at least two macronutrients: protein, carbohydrates (abbreviated as carbs), or lipids.
Protein
This will be the most-important part of staying full throughout the day, leading to better focus and less distractions. Some foods that can help incorporate protein into a healthy breakfast include eggs, milk, Greek yogurt, cottage cheese, nuts, and nut butters.
Lipids
Healthy lipids (fats and oils) contribute to satiety to keep us full longer into the day. Healthy lipids, including Omega-3’s, contribute to brain health and can support heart health. Some foods that contain healthy lipids and can make a great addition to breakfast include walnuts, tuna, avocados, extra virgin olive oil, and flaxseed.
Carbs
When incorporating carbs into breakfast, it is beneficial to use complex carbs, such as whole grains. Whole grains contain important vitamins and minerals, such as B vitamins, magnesium, and iron. Complex carbs have fiber that helps slow down the breakdown of starches and sugar, which will provide a longer stream of energy through the morning. Some examples of flavorful carbs include fruits and 100% fruit juice, sweet potatoes, raisins, dried fruit with 0 grams of added sugar, 100% whole wheat bread, whole grain cereal with low or no added sugar, and oats.
For more-specific ideas on delicious breakfasts, check out the recipes at the end of this article, or visit eatright.org.
Grab-n-Go Breakfast Ideas
No Preparation
- Keep grab-n-go items on hand, such as cheese sticks, yogurt cups, whole fruit, trail mix, dry cereal, or granola or protein bars.
Some Preparation
- Hot cereal. Microwave oatmeal with milk and top with a selection of raisins, nuts, dried fruit, and/or peanut butter. Consider chopping half an apple and stir it into the oats and milk before putting in the microwave for added flavor.
- Fruit, yogurt, and granola parfait. Grab a container of yogurt and add a piece of fruit and a handful of granola.
- Whole wheat bagel or toast topped with protein. Mix up toppings by using low-fat cream cheese, peanut butter, and hummus.
- Smoothie. Use yogurt or milk and blend with fresh or frozen fruit. Add a dark-green leafy vegetable such as spinach for even more vitamins and minerals.
- Cold cereal. Look for one that is made from whole grains, low in sugar, and high in fiber. For added flavor and protein, consider melting 2 tablespoons of peanut butter in a cereal bowl, adding dry cereal to coat, and then pouring in milk.
- Home-made granola or trail mix. Mix cereal, dried fruit, nuts, yogurt bites, dark chocolate chips, pretzels, and similar foods in a large bowl and divide it into snack or sandwich-sized baggies to grab and go in the mornings.
- Fresh fruit. Peeled and/or cut the night before.
Prepped
- Breakfast wrap. Wrap a scrambled egg, cheese, spinach, and turkey into a whole wheat tortilla shell.
- Overnight oats. Combine Greek yogurt, fruit, oats, milk, and a touch of honey the night before for a quick breakfast in the morning.
- Hard boiled eggs. Good for 2 to 3 days if kept in the fridge.
- Egg bites. Mix eggs, milk, and choice of veggies and spices. Pour into a muffin tin and bake until set. Refrigerate until ready to eat.
- Sweet potato and scrambled egg skillet. Peel and cube one small sweet potato. Microwave for two minutes to soften. Add to a skillet with butter or olive oil and cook until starting to get crisp on the outside. Add two eggs and spices as desired. Scramble eggs into the sweet potatoes.
Breakfast Recipes
Apples and Cinnamon Cottage Cheese
Yield: 1 serving
Ingredients:
- ½ cup 2% cottage cheese
- ½ apple, chopped
- 1 tablespoon walnuts, chopped
- 1 tablespoon honey
- 1 teaspoon cinnamon
Instructions:
- Combine all ingredients.
- Enjoy right away or refrigerate for up to three days.
Avocado Toast With Eggs
Yield: 1 serving
Ingredients:
- 2 slices 100% whole grain toast
- ½ avocado
- 2 eggs, hardboiled
- Salt and pepper, to taste
Instructions:
- Toast 2 slices of whole grain toast.
- Slice ½ avocado into thin slices and spread on top of toast.
- Sprinkle salt and pepper on top of the avocado toast to taste.
- Top the avocado toast with slices of hardboiled egg or enjoy the eggs on the side.
Fruit and VEGGIE Smoothie
Yield: 1 (16 ounce) serving
Ingredients:
- 1 cup vegetables (carrots, spinach, mixed greens, kale, cucumber, zucchini, summer squash, etcetera)
- 1 cup milk, or milk alternative
- ½ banana
- ½ cup fruit (fresh or frozen)
Instructions:
- Add all ingredients to blender and blend until smooth.
Overnight Oats
Yield: 1 serving
Ingredients:
- 1/3 cup old fashioned oats
- 1/3 cup unsweetened milk or milk alternative
- 1/3 cup fruit (fresh or frozen)
- Optional add-ins: nuts, seeds, cinnamon, chia seeds
Instructions:
- Combine all ingredients in a sealable container and place in the fridge overnight.
- Eat cold the next morning.
