The Ultimate Guide to A Nutrient-Dense Breakfast
Are you currently skipping breakfast or still feeling hungry after eating in the morning? These are signs that might indicate you’re not eating enough or of the right nutrients like protein, fiber and healthy fats. Let’s talk about why eating breakfast is important, how to build a nutrient-dense breakfast, and tips for our busy friends!
Importance of Eating Breakfast
You’ve heard it before: Breakfast is one of the most important meals of the day! Without discrediting the importance of our intake the rest of the day, it does emphasize the unique role that breakfast plays in our health and dietary outcomes. Research has linked breakfast consumption with mental alertness, reductions in cardio-metabolic risk factors (e.g. obesity, blood glucose, blood pressure, lipid levels), increased energy levels, enhanced muscle recovery, and improved performance for athletics and academics. Eating breakfast improves glucose and insulin response throughout the day which is key to blood sugar regulation. Managing blood sugar levels is important for reducing your risk for type 2 diabetes and metabolic dysfunction while maintaining overall energy levels throughout the day. Evidence also shows that including breakfast results in improvements in appetite control, satiety, and postprandial energy expenditure, specifically when breakfast meals contain a greater than 30 grams of protein and are at least 350 calories, compared to those skipping breakfast. These mechanisms are key for weight management thus making breakfast an essential component to weight loss. Some people cut out breakfast when losing weight to reduce overall calorie intake, however, we see that there is often overcompensation during meals later in the day and with less nutritious foods high in added sugar and saturated fat. Regardless of what your body composition goals are, breakfast is an essential component of a healthy dietary pattern and optimal health!
It’s important to note that the benefits associated with eating breakfast are dependent on several factors including food composition, caloric and nutritional content, and timing of intake. Breakfast should be consumed within 1 hour of waking to kickstart your metabolism and contribute to overall energy availability for the day ahead. Breakfast is going to provide you with the energy you need to start your day. Imagine trying to drive your car without any fuel in the tank? That makes things pretty difficult, right? Think of your body as the car! We all have things we want and need to get done during our day, so let’s make sure we’re giving our body the fuel it needs to function and perform!
Nutrient-Dense Breakfast Ideas
So we know that it’s not only WHEN we eat that’s important, but also WHAT we eat. Here are 5 nutrient-dense breakfast ideas with at least 20g of protein to keep you fueled and satiated throughout your morning and why we love them!
1. Eggs and Chicken Sausage Plate
While eggs are a good source of protein, the amount that we usually consume won’t meet our protein needs (2 eggs = 12g of protein). That’s why we want to add another protein source like chicken sausage or turkey bacon to this meal. The combination of protein sources gives you a variety of amino acids, nutrients, and flavor! Adding avocado to this meal provides healthy fats and pairs perfectly with whole wheat toast. The toast and the berries on the side are going to be rich in fiber to help keep us satiated throughout the morning!
2. Protein Oatmeal
Choose a variety of fruits and protein flavors for different nutrients and flavor. While oats are a whole grain, this meal is high protein because we added a scoop of supplemental protein powder. When purchasing protein powders, look for third party tested products and look at the nutrition label. Be mindful of the ingredients and avoid supplements with a lot of added sugar (<5g)!
3. Yogurt Bowl
Greek yogurt is a great source of protein and is full of healthy probiotics that are essential to a happy gut. Top with your favorite fruit and a granola mix for a balanced and satiating breakfast! Choose granolas that contain seeds, whole grains (such as oats), nuts, dried fruit, and natural sweeteners for a nutrient-packed option to elevate your yogurt bowl.
4. Smoothie
Great on-the-go option packed with antioxidants, vitamins, minerals, and all of the macronutrients! Tip: If you struggle to meet your daily veggie intake, add frozen spinach or cauliflower for more veggies without adding flavor!
5. Breakfast Hash
Cottage cheese is a great protein source that adds creaminess to dishes. Consider adding chicken sausage or turkey bacon to this meal as well if your protein needs are high. This dish is filled with healthy fats, fiber, protein, and flavor. Savory breakfasts are highly underrated!
Tips for Building a Breakfast with a Busy Schedule
I know some of you are thinking, but what if I don’t have time to make breakfast every morning? Our favorite hack to staying on top of your health and nutrition goals is prepping ahead! Choose one or two days a week to prepare certain meals and ingredients. Keep it simple: think about prepping a source of protein, carbohydrate, and color!
Easy breakfast meals and ingredients to prep ahead:
Eggs: Consider hard boiling or doing an egg scramble bake. I love my small and portable egg cooker from Target, but you can also just boil them in water on the stovetop!
Overnight oats: New to overnight oats? The night before, mix together the ingredients and keep in the fridge overnight. In the morning, they're all ready to go! These are my favorite breakfast on-the-go because they’re nutrient dense and require ZERO time to prepare when I’m in a rush.
Smoothie bags: Measure out your frozen fruit and veggies and put them in individual bags that you can pull out in the morning and throw into the blender.
Key Takeaway:
There are SO many different ways to build a nourishing breakfast that aligns with your goals, preferences, and schedule! Breakfast is essential for a healthy metabolism, optimal performance, consistent energy levels, cognitive function, and weight management. With that said… it’s something you should think twice about skipping!
Need help building nourishing plates or creating a sustainable and healthy meal plan? Work with our Registered Dietitian for a personalized approach to your nutrition and health goals!
References:
Maki, Kevin C., et al. “The Effects of Breakfast Consumption and Composition on Metabolic Wellness with a Focus on Carbohydrate Metabolism.” Advances in Nutrition, vol. 7, no. 3, May 2016, pp. 613S-621S. DOI.org (Crossref), https://doi.org/10.3945/an.115.010314.
Gibney, Michael, et al. “Breakfast in Human Nutrition: The International Breakfast Research Initiative.” Nutrients, vol. 10, no. 5, May 2018, p. 559. DOI.org (Crossref), https://doi.org/10.3390/nu10050559.
