How to Build a Balanced Breakfast
High Fiber Carbs. Carbohydrates are your body’s preferred energy source. High fiber carbs like oats, fruit, whole grain bread, quinoa, oat bran and whole grain waffles/pancakes provide you with nutrients that support digestion and balance blood sugar levels for sustained energy.
Quality Protein. Adding protein to your breakfast helps to keep you feeling fuller for longer and can support optimal metabolic function. Protein is also important for maintaining lean muscle mass. My top protein sources for breakfast are eggs, greek yogurt, cottage cheese, turkey sausage, smoked salmon, tofu, beans, protein powders and high quality protein bars.
Healthy Fats. Fats are an essential nutrient that support nutrient absorption, hormone function and provide satisfaction when eating. For breakfast, the best fats to choose are avocados, nut butter, nuts (almonds, walnuts, cashews), seeds (like chia, flax, sunflower or hemp) or cooking oils like avocado or olive oil.
A Boost of Color. This means adding in a variety of fruits and veggies. The more color you have in your day, the better. Most people opt for fruit in the morning, which is fine, but if you can sneak some veggies in too, that’s great! For example, try a fruit and veggie smoothie, an omelet with veggies or savory oatmeal.
Now that we have the formula, let’s review some ideas. One of my favorite go-to breakfast options lately is a yogurt bowl topped with my favorite protein bar, Zing Bars. Check out the recipe below: