What’s for breakfast?

Making a healthy breakfast is a challenge. I get it.

Mornings are rushed. And eating a nutritious breakfast seems … slow. Many of us follow the unspoken Breakfast Code, which says breakfast should consist of carb-heavy classics like cereal or a bagel. Maybe eggs on the weekend.

Or, we’re short on time and not that hungry, so we skip breakfast or grab a bar for later.

I am here to help you make a healthy breakfast happen.

(Do you fast in the mornings? I’ll share thoughts on that, too.)

Healthy breakfast basics:

• Protein

• Fiber

• Healthy fats

What makes breakfast “healthy?”

Common breakfast foods such as bagels, waffles, croissants and other sweet and starchy pastries are low in nutrients and high in sugar and processed carbohydrates (which turn to sugar quickly in the body). Paired with a few cups of Joe, these carb bombs may energize us briefly, then leave us dragging — cranky, spacey or hungry again.

It doesn’t have to be this way!

We need protein, fiber and healthy fats to energize us, help our minds focus and keep our bellies full. Examples of each:

• Proteins: fish & seafood, eggs, beef, poultry, pork, nuts & seeds and dairy foods

• Fiber: fruit, vegetables, beans, lentils, whole grains and nuts & seeds

• Healthy fats: avocado, dairy foods, nuts & seeds, and olive, avocado & coconut oils

There are many easy, delicious ingredient combinations that check all the boxes for nutrition.

Breakfast strategies

1.  Eat up your (healthy) dinner leftovers. Plan for this ahead of time by make extra protein and veggies at dinner, so you can spin them into breakfast the next day.

Below is a mash up of leftover tandoori chicken & cauliflower (mostly cauliflower) added to two scrambled eggs. I also added some kale and cashews. Yum!

2: Make a delicious smoothie like this fiber-rich raspberry one.

3. Make a Buddha bowl: Place a protein (i.e. salmon or eggs) and a whole-food carb (i.e. sweet potato or butternut squash) in a bowl. Add raw veggies (i.e. scallions, cucumbers, lettuce, carrots), drizzle on your favorite dressing, or olive oil & lemon juice, and you’ve got the basics. For extra flavor and texture, add crunch (i.e. sunflower seeds), creaminess (i.e. avocado, goat cheese) and zing (i.e. Kim chi or sriracha). This bowl hits the spot.

4. Make over your bagels & lox : Start with a healthy cracker (i.e. Mary’s SuperSeed crackers). Layer on cream cheese, a cucumber slice, smoked salmon, then toppings you love, such as red onion & capers. Finish with a squeeze of lemon.

5. Make breakfast ahead of time for multiple days — like the egg & veggie cups below. Your future self will thank you for the fast, tasty meal.

Egg & veggie cups are easy and the ingredient combos are endless!

Skipping breakfast, on purpose

Fasting or “time-restricted eating” can support weight loss and insulin sensitivity, help boost energy and improve digestion (among other health benefits being studied), making it a great option for some people. I’ve used this tool myself and I help some clients create a fasting plan that works with their schedule.

But fasting is not right for everyone. I often recommend against fasting when stress is high, blood sugar or hormones are off kilter, or when your meals skew high in carbohydrates. I can help you decide if fasting is right for you.

If you do fast, remember that “breakfast” means break the fast. So whether your first bites are at 7 a.m. or 11 a.m., your body and brain will thank you to make your first meal a nutrient-dense one, with plenty of protein, fiber and healthy fats.

Changing habits

Hopefully these strategies and recipes get you headed in the right direction. But I know for some of us (a lot of us), the biggest challenge to making a healthy breakfast is not about the food itself, but changing habits.

In my nutrition & lifestyle program, I will guide you through the habit changes that help you reach your goals. Call me!