Rethinking breakfast: Why your morning meal matters more than ever

Brittany Dettorre

Submitted photo

Try one new health-forward breakfast dish a week and see how it improves your mood, energy levels, mental clarity and overall wellness. You might be surprised just how much a balanced breakfast can impact your day.”

While generally considered the most important meal of the day, breakfast is often skipped or rushed, which can lead to increased hunger or appetite throughout the day.

Skipping breakfast regularly also can increase the risk of developing serious long-term health implications, according to experts. September is Better Breakfast Month, the perfect time to reevaluate breakfast choices for a strong start to your day.

Consuming a balanced, nutrient-rich breakfast that is high in protein can leave you feeling more energized, focused and ready to take on the day. It can also help boost your metabolism, which supports wellness goals such as weight management, blood sugar balance and mental clarity.

A health-forward breakfast dish should include protein (eggs, Greek yogurt, meat and fish), healthy fats (avocados, nuts, seeds and nut-and-seed-based butters), fiber (whole grains, fruits, vegetables and beans), low added sugars and whole food ingredients. Breakfasts that include these components support brain health, keep digestion moving, blood sugar levels steady and prevent sugar crashes or spikes.

The first step to consuming a better-for-you breakfast is choosing savory over sweet. Here are four ideas for protein-packed meals that are high in nutrients and don’t sacrifice taste:

• Enhance eggs with vegetables such as spinach, onions and mushrooms rather than relying primarily on cheese.
• Smoothies: Increase vegetable content, add a scoop of protein powder and incorporate chia, flax or hemp seeds. Consider blending in frozen bananas, cauliflower or zucchini for added nutrition.
• Avocado toast: Select whole-grain or sourdough bread to boost fiber intake. Supplement the dish with a fried, poached or scrambled egg for extra protein. Nutrient-rich toppings such as tomatoes, red pepper flakes or “everything bagel” seasoning are recommended.
• Pancakes: Choose whole wheat or oat flour for increased dietary fiber in your batter. Integrate cottage cheese, Greek yogurt or protein powder to enhance satiety. Top with fruit, nuts or more Greek yogurt for additional health benefits.

Additional health-forward breakfast dishes include omelets and scrambles with meat, eggs, veggies and cheese, depending on your preference. Eggs benedict and a lox bagel are also great choices.

If your mornings are rushed, meal prepping on Sundays and even the night before can save you time, and keep you from making unhealthy choices.

Consider making egg bites (regular or just the whites) the night before and storing in an airtight container in the refrigerator. Add veggies, protein or cheese and microwave for 30 seconds to a minute the following morning for a quick and healthy protein grab. Additional time-saving tips include cooking meat the weekend prior or blending smoothie packs in advance and freezing them to allow for quick blending.

During Better Breakfast month this September, take the time to set intentions for your mornings. Even 10 minutes of planning on the weekends can go a long way to preparing better breakfasts for you and your family.

Try one new health-forward breakfast dish a week and see how it improves your mood, energy levels, mental clarity and overall wellness. You might be surprised just how much a balanced breakfast can impact your day.

Editor’s note: Brittany Dettorre is head chef and manager of Scramble, a Breakfast & Lunch Joint, which has locations in Phoenix and Tempe. Please submit comments at yourvalley.net/letters or email them to AzOpinions@iniusa.org. We are committed to publishing a wide variety of reader opinions, as long as they meet our Civility Guidelines.