Fitness Facts: How to build your best breakfast

By Liz Cook
Registered Dietitian, Canyon Health and Wellness Clinic

There is certainly something to be said for starting strong and setting the tone from the beginning. Many of us pick the start of a new week, a new month or a new year to strive for new goals and implement new behaviors.

The same mindset can be used each day! If we start the day feeling our best, we can carry that through the remainder of the day.

I don’t buy into the mentality that breakfast is the most important of the day because, quite frankly, all meals and snacks are important. However, I do think that kicking off each morning with a healthy breakfast is your best bet for a good day.

Using a few key components to build a healthy breakfast will leave you awake, energized and fueled for the day ahead.

Building your best breakfast:

  • Quality carbs: Carbs give our bodies quick energy, which is important in the morning. We want to fuel our cells to get us up and moving right away. Oats, whole grain bread or tortillas, and granola are a few great carb sources to include in your breakfast.
  • Lean protein: Protein is digested more slowly than carbohydrate, which means it will help keep you full through the morning. It also helps to stabilize your blood sugar, so you don’t get a quick burst of energy early followed by a midmorning crash. Greek yogurt and eggs are two of the best morning protein options.
  • Fruit for fiber: When it comes to fruit, anything goes. Fruit is rich in vitamins and minerals as well as fiber. Fiber, like protein, helps slow your digestion, balance your blood sugar and keep you feeling full longer.

Quality combos:

  • Yogurt parfait: Pair greek yogurt with a handful of fruit and granola to build a well-balanced bowl. You also can add in some nuts or nut butter for a morning dose of healthy fat. When it comes to granola, not all granolas are created equal. Look for a low-sugar option like this one or this one.
  • Overnight oats: Combine oats, chia seeds and your favorite milk at night for a grab-and-go breakfast the next morning. This option is packed with nutrients. Check out this recipe for a simple formula and have some fun choosing a variety of toppings and flavor combinations.
  • Simple smoothie: There really aren’t many healthy breakfasts that are more convenient than a smoothie. Blend frozen fruit with yogurt and milk for a quick, easy breakfast that will absolutely make you feel good. Bonus points if you throw in some spinach for extra vitamins and minerals.
  • Breakfast burrito: For those of you who prefer a savory breakfast, eggs are the way to go. Add eggs, salsa and avocado to a whole grain tortilla for a healthy breakfast that hits the savory spot. You even can add some fruit on the side for a little sweetness to balance it out.

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Bible Verse

How great is the love the Father has lavished on us, that we should be called children of God! And that is what we are! The reason the world does not know us is that it did not know Him. (1 John 3:1)

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