“What’s for breakfast?” Answers from a functional nutritionist
Why breakfast? The BIG deal about breakfast!
A BIG question I often get is, “What should I eat for breakfast?” Many people are confused about this topic because on one end, they hear that breakfast it is the most important meal of the day, while others hear that skipping breakfast is great to give your gut a rest for intermittent fasting!
For adults, the answer depends on the person, but for growing kids and teens, breakfast is a MUST! It is the most important meal for mental focus and energy to get through the school day.
Rushed mornings leading to processed options
Mornings often mean waking early, having a poor appetite, and rushing out the door. As a result, most families opt for quick, processed foods. Some of these often include cold cereals, breakfast bars, breakfast pastries or white bread or bagels.
The problem? Most of these contain highly processed flours and sugars that are lower in nutrients and lack fiber for our gut bacteria. What’s more is that these processed foods are digested quickly, which leads to a sharper rise and then fall in blood sugar. This sugar crash leads to low energy, poor focus and sometimes irritability in the classroom or at work.
So what’s the alternative? The best healthy breakfast options:
The best breakfast options include four components: more complex carbohydrates with fiber and nutrients; protein; fats; and fruits or vegetables. The carbs provide the energy, while the fiber, protein, fats and fruit or vegetable slow digestion down to moderate blood sugar for better focus and energy.
Protein is also important to supply amino acids that are building blocks for our brain neurotransmitters to support focus and a better mood.
And remember, the plant foods from grains, fruits and vegetables are also important food sources to your gut microbiome!
How do I make a healthy breakfast quick? Here are a few ideas!
Option 1: Try scrambled eggs or egg bites with potato hash or whole-grain organic toast/tortillas and avocado, plus some fruit; OR make it a to-go egg sandwich or burrito with avocado and an orange.
Option 2: Make a frittata by scrambling together eggs, leftover brown rice/quinoa and veggies/greens; serve with fruit.
Option 3: You could also try organic oatmeal and add banana, berries, crushed nuts and milk. For added protein, include a boiled egg or add protein powder to the oatmeal. Overnight oats are another option and then you add toppings in the morning.
Option 4: A lower sugar, organic granola is another oat option that can be mixed with unsweetened yogurt, berries and crushed nuts to serve as a parfait.
Option 5: Smoothies are a fast option that can include milk/yogurt, protein powder, avocado or nut butter, fruits and possibly greens. This can be topped with granola if more carbs are needed.
Poor appetite in the morning?
If you have a poor appetite in the morning, consider eating a smaller breakfast and then include a mid-morning snack of dry fruit and nuts/seeds, or yogurt and fruit to balance it out.
Make the time for breakfast!
Include an extra 15 minutes in your morning for breakfast to set yourself up for a better day! Your body and brain will thank you!
About the Author: Norma Flood, Integrative & Functional Nutritionist
Norma Flood is a Registered Dietician Nutritionist guiding adults and teens to better brain balance and gut health. Holding a Master of Science in Nutritional Sciences, she is recognized as one of San Diego’s top Integrative and Functional Nutritionists. With a deep commitment to holistic well-being, Norma provides personalized health counseling and applies functional nutrition therapy to effectively support digestive health, mental health, and eating disorder recovery. She offers both in-person and group counseling as well as online education. Follow Norma Flood on YouTube as she shares small, easy steps that you can take each day to support better gut health and mental health using an integrative and functional approach.