Dietitian Meal Hacks: Breakfast Tips
Struggling with making nutritious breakfasts in the morning? We're here to help! There are many tips and tricks you can do that can help save time in the morning when it comes to preparing healthy breakfasts. Whether you're on the go or not really a morning person, here are some tips that our nutrition experts recommend to help you kickstart your morning routine!
- Plan ahead: Planning for the week ahead relieves the stress of choosing what to make the day of. Make a grocery list that includes wholesome ingredients you want to incorporate into your breakfasts and find out what ingredients you already have on hand that you can add to your meals. While planning, keep in mind time needed to prep your breakfast!
- Prep the night before: With many breakfast recipes, you can either save time by preparing meals the night before and warming them up in the morning or preparing and laying out all of the ingredients at night so it takes less time to prepare in the morning. Chop up veggies and store in your refrigerator, get out a pan, and lay out shelf-stable ingredients the night before, so it's ready to go in the morning!
- Pack breakfast to go: If there's no time to eat at home, pack a meal to take on the road! Look for simple breakfast recipes that can be taken on-the-go such as granola, smoothies, or simply fruit with nut butter. Keep in mind you don’t want any messy breakfasts during your morning commute!
- Focus on macronutrients: To start your morning right by fueling your body, focus on breakfasts that deliver a balance of macronutrients including plant derived carbohydrates, protein, and fats. Foods like sweet potatoes, kale, oats, nuts, and seeds are great additions to any breakfast and can give your body a boost in the morning.
Why is Breakfast Important?
Foods that are seen or labeled as breakfast foods provide great sources of essential nutrients that can benefit anyone's health.
Breakfasts that contain fiber will leave you feeling fuller, longer and more satiated. There are two types of fiber, insoluble and soluble fiber. Soluble fibers absorb water from partially digested food and slow digestion, making you feel fuller longer and regulating blood sugar. Some examples of soluble fiber include beans, oats, lentils, apples, etc. Soluble fibers found in oats and barley have been recognized as reducing agents for cardiovascular disease through the lowering of cholesterol. Unlike soluble fibers, insoluble fibers don't absorb water. Insoluble fiber helps promote bowel regularity by “bulking-up” stool, to help food move more efficiently through the body. Some examples of insoluble fiber include whole wheat bran and some whole grains, nuts, and legumes.
Don’t worry, this term isn’t harmful to you! Let’s break it down; phyto = plant, chemicals = compounds. Fruits and vegetables contain compounds called phytochemicals that have been linked to disease prevention such as cancer, eye disease, cardiovascular, osteoporosis, and cognitive function. Where can you find phytochemicals? In fruits and vegetables, of course. Ever hear the saying, “eat the rainbow”? We don’t want your breakfast to be dull and mundane so, include a variety of colors! The more vivid and bright your produce is, the more phytochemicals they contain.
Vitamins and Minerals
Adding breakfast to your morning routine can help increase your consumption of essential micronutrients. Some examples of these key nutrients include niacin, iron, thiamin, riboflavin, folate, calcium, magnesium, and potassium. Vitamins and minerals play an important role in our bodies because it helps us develop and function properly while reducing risk of illness and disease. Eating a balanced breakfast can provide foods rich in nutrients and can contribute to building your total nutrient intake for the day.
At Nutrition for Longevity, we offer ready to eat breakfast meals as part of our 3, 4, or 5 day meal kits. Our breakfasts include wholesome ingredients made into delicious recipes such as double chocolate zucchini bread with a mixed berry compote, cinnamon apple oatmeal, and a breakfast scramble with spinach and mushrooms. Our meal kits also provide at least 25g of fiber each day as well as essential phytochemicals, vitamins and minerals. If you want an extra boost of nutrients in the morning, try our Organic Antioxidant Rich Coffee to pair with your favorite breakfast foods!
Looking for additional breakfast recipes to make on your non-Nutrition for Longevity meal days? Click here to see our RD approved breakfast ideas under our Recipe Blogs.