Rethinking Breakfast
Breakfast may or may not be the most important meal of the day, depending on who you talk to.
There is value to intermittent fasting (only eating during an 8-12 hour period every day, which for many would mean skipping breakfast) and there is value to eating a healthy breakfast.
Many of my clients have expressed concerns about what to eat for breakfast because so many of the traditional choices are pretty unhealthy.
It’s hard to get breakfast out that isn't super heavy on carbs and fat, though many restaurants are starting to serve leafy greens and more vegetable options.
So what can you eat for a traditional breakfast that is healthy?
Farm fresh local eggs in any form (assuming they are not smothered in butter, cheese and/or cream sauce … and preferably with vegetables added to them)
Homemade granola with yogurt and fresh berries (you don’t have to make your own granola but be wary of added sugars in store bought ones and pay attention to serving size)
Oatmeal with fruit and nuts - the less processed the better (e.g. steel cut oats versus instant oatmeal packets)
Fruit and vegetable smoothies with protein powder (OK, I’m starting to stray a little from “traditional” with this one)
I haven’t included bagels, pancakes, french toast, waffles, and all of the various breakfast meats in this list because none of them are very healthy. It’s fine to have them occasionally, but they really shouldn’t be staples if you’re trying to eat better.
What can you eat for breakfast if you’re willing to let go of tradition? Pretty much anything!
Leftovers from the night before
Bone broth “coffee” (This is just bone broth in a coffee cup. You’re not actually adding coffee to it.)
Lean protein of any kind (e.g. chicken, turkey, fish, tofu, etc.)
Whole grains and seeds (e.g. wild rice, quinoa, etc.)
Lots of vegetables (Smoothies make this easiest but you can quickly saute some chopped vegetables or roast them the night before and give them a quick reheat, or eat them cold)
Sometimes it’s challenging for people to think about breakfast foods as the foods we eat other times of day, but why not? Traditional breakfast is often served all day in diners.
Why can’t you eat lunch or dinner foods for breakfast? It completely opens up a massive range of healthy options for you.
Action Steps:
Think about what you typically eat for breakfast each day.
Is there variety in you choices? Are they pretty healthy or is there room for some change?
Consider switching one unhealthy breakfast this week for a healthier option.
If you like it (or at least don’t mind it) and it’s better for you than what you were eating, maybe you can make it your new breakfast habit, at least once per week.
Sustainable change happens very slowly. Do what makes sense for you to live healthier in a way that’s easy.
