Jamie Vallone, RD, CDN

You’ve probably heard before that breakfast is the most important meal of the day, and for good reason. Studies have shown a link between eating breakfast and increased physical activity during the day, better concentration and memory levels, and a decreased risk of developing heart disease and diabetes. Breakfast is also an opportunity to take in essential nutrients such as calcium, B vitamins, and fiber; however not all breakfasts are created equal. Some breakfasts such as pastries and sweetened breakfast cereals are a source of added sugars which can lead to weight gain. Plus, they typically lack fiber and protein which means they can leave you feeling hungry quickly. When choosing a healthy breakfast, aim for a combination of whole grains, fruits and vegetables, and a source of protein to give you enough energy and keep you satisfied throughout your morning.

Some healthy breakfast ideas are:

•1 slice of whole wheat toast with peanut butter and a banana or, for a fun twist, top your toast with avocado and a sunny-side-up egg

•2 eggs (any way you’d like them), an orange, and a whole wheat English muffin

•1/2 cup oatmeal with blueberries and almonds

•1/2 cup Greek yogurt topped with raspberries and walnuts

•1 small whole wheat tortilla with 2 scrambled eggs cooked with peppers and onions (or any veggies you’d like) with salsa and a sprinkle of shredded cheese

•1 whole grain toaster waffle with almond butter and sliced strawberries

If you don’t currently eat breakfast or are looking for some new ideas, try one or more of these for a healthy and satisfying way to start the day!