Balanced Breakfast Options for Back to School

When the early morning alarm goes off and you and the kids are scrambling to get out the door, breakfast can feel like an afterthought. As a registered dietitian, I often hear how hard it is to get breakfast in. Either we run out of time, don't really feel hungry or rely on caffeine to get us the fuel we need. Then, by 10 a.m., we're wondering why we're starving, exhausted and having a hard time focusing.

Breakfast is called "breakfast" because it literally does break the fast we had overnight. It's the time to replenish our bodies and give them the energy they need for the busy day ahead. Breakfast also provides several health benefits, including support for healthy cholesterol levels and a reduced risk of cardiovascular disease, type 2 diabetes, hypertension, stroke and metabolic syndrome (1). For kids, a balanced breakfast has been shown to improve cognitive performance, achievement and quality of life while reducing morbidity risk factors (2). 

Balancing Your Breakfast

What you eat for breakfast is also important. Typical morning meals often consist of carbohydrate-rich foods like cereal, pancakes, toast and oatmeal. It's true that carbohydrates are the body's preferred source of fuel, yet when meals consist mainly of carbohydrates, they don't always keep us full and energized for long. That's why at every meal, I recommend focusing on what I call "PFF," which stands for protein, fat and fiber-rich carbohydrates. The combination of these three macronutrients will make your breakfast far more satiating, supporting energy and focus until lunchtime.

Here are a few examples to get you started:

• Protein-rich foods: Eggs, cottage cheese, meats (like chicken, bison, turkey or beef), fish (like salmon or tuna), Greek yogurt and tofu.
• Nourishing fats: Avocados, nuts, seeds (like chia and flax), extra virgin olive oil and avocado oil.
• Fiber-rich carbohydrates: Veggies, fruits, whole grains, beans and legumes.

Making Mornings Easier

Since mornings can be hectic, I recommend preparing family-friendly breakfast options ahead of time. Try these ideas: 

• Egg bakes made with eggs and veggies of your choice (my favorite is my Greens and Goat Cheese Egg Bake, pictured). Serve with fruit and avocado toast on the side.
• Yogurt parfaits made with plain Greek yogurt, hemp seeds, fruit and crunchy granola.
• Breakfast hash made with sweet potatoes, peppers, onion and breakfast sausage.
• Smoothies made with frozen berries, a handful of spinach and zucchini, chia seeds, Greek yogurt and milk for blending.
• Berry cottage cheese bowls made with cottage cheese, berries, walnuts and a drizzle of honey.

Whether you're looking to improve your energy and metabolic health, support healthy blood sugar levels and focus, or simply reduce your risk of disease and age well, starting your day with a PFF-balanced meal is the best place to begin.