Believe it or not, your morning meal is “breaking the fast” your body was undergoing overnight for 10-12 hours. Therefore, it is important that your breakfast is helping you power through the day for whatever activities might lay ahead. We spoke to Allison Butler, MPH, RD, a registered dietitian about how to make sure your breakfast is giving you fuel and the best meals to try.
“The key to boosting energy with nutrition is focusing on your macronutrient balance. Macronutrients are carbohydrates (C), fat (F), and protein (P). This trifecta, when eaten together, provides sustained fuel for your body,” Butler says. Here are the benefits of each macronutrient:
- Carbohydrates are the go-to source for energy and help fuel both your body and brain. They also contain fiber for digestive health. Eating fats and protein with carbohydrates helps to slow down the metabolism of glucose and decrease spikes in blood sugar.
- Fat also helps with satiety (feeling full) and can provide healthy omega fats.
- Proteins are the building blocks for bones, muscles, cartilage, skin, and blood. They also make enzymes, hormones, and other body chemicals, essential for functioning properly.
Build your meal to include all three macronutrients and you’ll feel energized all day! Below, find five delicious breakfast recipes that are filled with carbohydrates, fats, and proteins.
“This delicious meal is loaded with healthy fats from the avocado, complete protein from the eggs and energizing, fiber-filled carbs from the gluten-free toast,” Butler says. Get creative by adding your favorite healthy toppings like hummus, veggies, or seeds!
‘The oats are a fibrous complex carbohydrate while the chia and peanut are healthy fats to keep you full. The protein powder adds an extra punch of protein to start the day,” Butler says. Add fresh berries and try different nut butter and jam flavor combos for a twist!
“Papaya is loaded with vitamin C, carotenoids and other antioxidants in addition to papain – a powerful enzyme that can aid in digestion. This meal contains carbohydrates like granola, healthy fats like coconut, and protein like greek yogurt,” Butler says. To make this recipe plant-based, use coconut yogurt instead of regular dairy yogurt.
“Flax is filled with omega-3s, fiber, and it is a good source of protein. The olive oil is a healthy fat while the bananas and chocolate chips are carbohydrates,” Butler says. She recommends using dark chocolate chips (> 70% cacao) for an extra antioxidant boost.
“This hash is an awesome combo of all of the macronutrients. There’s carbohydrates from the sweet potato, healthy fats from the avocado and olive oil, and protein from the eggs,” Butler says. She recommends eating fruits and veggies of every color of the rainbow to ensure that you’re hitting all of the essential vitamins and minerals!
