When you sleep, your body digests the food you had later in the day. Some people wake up demanding fuel, while others ease into feeling hungry. Regardless, your breakfast often dictates your energy for the day. Skipping breakfast can even contribute to metabolic impairment, slowing your metabolism down and feeding into your energy reserves. This creates that sluggish feeling (sometimes called the “2 o’clock slump”) that many of us know all too well.
What Defines a “Good” Breakfast?
Typically, a good breakfast involves protein, complex carbohydrates, and fruits or vegetables. When choosing carbohydrates in the morning, be sure they are high in fiber and made from whole grains, which keep you feeling full longer and your blood sugar in check. Here are five breakfast ideas for more energy in the morning.
Whole-Grain Cereal or Oatmeal
There are a lot of different whole-grain cereals available, but steel-cut oats are one of the better options. If you choose another type of cereal, check that it has at least 5 grams of fiber per serving and less than 5 grams of sugar. You should also find “whole grains” as the first item on the list of ingredients. Top your oats or cereal with berries for micronutrients and reduced-fat, almond, or oat milk for added protein.
An Omelet With Whole-Grain Toast
While eggs get a bad rep for being too high in cholesterol, their yolks are high in vitamins and protein and are fine to eat in moderation. An omelet made with your favorite vegetables (mushrooms, onions, spinach, etc.) and feta cheese can be a delicious option. If you want to reduce the fat, use one whole egg and egg whites for the rest.
A Yogurt Bowl
Low-fat Greek yogurt is also a great source of protein. Mix in some berries, nuts, and some whole-grain cereal, and you have a complete meal! You can also add chia seeds on top for added omega-3 fatty acids, protein, iron, magnesium, folate, and potassium.
A Green Breakfast Smoothie
Rather than juicing your vegetables, you can blend them into a smoothie. Start with a base of almond or oat milk or fresh juice. Add a banana or berries, then some Greek yogurt, spinach, wheat germ, and hemp seeds. Mix it all in a blender with some ice, and you will have a tasty high-energy breakfast.
Avocado Toast
Avocado contains a ton of monounsaturated fats, which are great for your heart. And because these types of fats take a while to digest, they help to maintain energy levels. Mash an avocado and spread over a piece of whole-grain toast, then add a bit of lemon, paprika, salt, and pepper. You’ll have a great breakfast filled with B vitamins and energy.
If you are looking for more energy throughout the day and want to avoid a “2 o’clock slump,” ditch the energy drink and consider your breakfast. A consistent breakfast filled with whole grains, micronutrients, healthy fats, and protein is the best way to maintain energy levels throughout the day.