Haven’t we all heard the adage, “the best way to start the day is with a healthy breakfast?” umpteen times before? And it’s true what they say: having a healthy, clean eating,  nutrient-rich breakfast sets the tone for both kids and adults when it comes to focus and concentration, energy levels and overall effectiveness. And you shouldn’t be afraid of consuming too many calories at breakfast (unless you’re eating, calorie-rich, high-fat food with limited nutritional value) – you will have more energy and if you’re active, you will have plenty of time to burn it off.

Study after study shows that when kids start the day with a healthy breakfast that can bridge the gap to lunchtime, they are more alert in class and do better on tests. Same holds true for adults at work. How many times have you kicked yourself after eating a bagel full of simple carbs or a sugary donut? It may taste good going down, but a gap in energy and concentration can zap your effectiveness. Simple carbs, refined baked goods and sugary cereals set us up for a mid-morning energy crash that can do a number on both our metabolism and blood sugar levels for the day.

There are two ingredients I always try to include in a clean eating, healthy breakfast: protein and fiber. Lean forms of protein – egg whites, tofu, peanut or almond butter or even homemade turkey sausage are all great ideas to add to your daily routine. Protein stabilizes your blood sugar level and helps avoid dips, provides sustained energy and supports good concentration. Combine that with a healthy dose of fiber — from whole grain bread, oatmeal or fruit and veggies – that will help you feel full and satisfied.

Here are a few examples of what I mean:

• A fruit smoothie that contains a banana and a cup of berries (lots of vitamins and fiber). Add a scoop of your favorite protein powder for sustained energy. Take it up another notch by adding a handful of raw spinach. You will get a serving of energy-boosting veggies first thing in the morning.
• Chobani fat-free Greek yogurt­. I’m a big fan of their plain yogurt. It boasts 14 grams of protein and when you add some fresh fruit (I can never get enough of summer berries) and a small handful of nuts, you have yourself a quick, simple and sustaining breakfast that again combines both protein and fiber.  The plain yogurt is especially good because it doesn’t contain added sugar.  But even with the small amount of sugar in the fruit flavors, kids will probably find it more appealing than the plain version
• An egg white omelet with sautéed or steamed veggies and a piece of whole grain toast (throw in a cup of fresh fruit and you’re doing even better!). Eggs are the perfect protein and easy for your body to digest. Add some veggies and you can start your day with nutrient-rich foods.  Put it in a whole wheat wrap and it’s instantly portable.

What’s your favorite healthy breakfast that contains protein and fiber and keeps you going all day? Do tell!

Want more breakfast ideas, especially kid-friendly ones? Tune into to Good Morning Connecticut this Sunday morning for healthy, quick and portable breakfast tips.

Filed under: Breakfast, Fiber, Protein, clean eating