Building a Better Breakfast Routine
A change in seasons presents an opportunity to evaluate our routines and establish more structure where necessary, particularly related to meals. One area of structure that many of our patients find beneficial is consistency with breakfast. It can be challenging due to the pace of the day, with things like household tasks, work, and family responsibilities that set in soon after rising. But the benefits of breakfast make it worth prioritizing.
Breakfast eaters have a higher intake of fiber and several other essential vitamins and minerals. Eating breakfast is also shown to stabilize morning blood sugar levels, boost energy, regulate appetite, support mood, maintain an optimal weight, and meet daily health goals. Knowing the importance, let’s look at some key considerations for making this meal work for us day after day.
Timing
There is no one best answer for everyone, but “breaking the fast” (eating or drinking something with nutrients) should occur within an hour of waking. For some, it might mean dedicating time in the morning to prepare a meal and sit down to enjoy it. For others, this could mean prepping ahead to ensure something is ready to grab-and-go if their morning is rushed. For those without much of an appetite, this might mean having a piece of toast, some fruit, or a smoothie and waiting a bit longer before having a balanced meal.
Additional timing considerations
For those who exercise in the morning, it’s crucial to fuel up pre- and post-workout to support an effective session and facilitate recovery afterward. Remember, our body is using stored energy throughout the night to assist bodily processes and keep our blood sugar levels stable, so fueling before movement ensures we aren’t depleting our energy upon waking.
If waiting to eat in the morning, such as practicing intermittent fasting, data show better results when individuals don’t delay their morning eating. Instead, ending the eating window earlier in the evening (for example, having dinner by 6 pm) or shortening the eating window (having the first meal at 10 am and finishing the last meal but 7 pm). In most cases, an overnight fast is sufficient to support health without causing additional stress on the body. Extending the fasting period should be done with the guidance of a health professional, like a registered dietitian.
Plate Method
Having a tool to guide us when preparing or deciding on meals and snacks can provide ease and structure. The Plate Method is a concept we use at Summerfield that serves as a framework to highlight balance and variety. At breakfast, that looks like dividing your plate or bowl into 1/3s and incorporating equal portions of non-starchy vegetables, proteins, and starches. At lunch and dinner, this shifts to half a plate of non-starchy veggies (or 2 fistfuls), ¼ plate of protein (1 palm), and ¼ plate of starches (1 fistful). This is a guide, not something that must be followed every single meal or even every day. It’s adaptable to individual preferences and customizable to what you have on hand. Ultimately, breaking your fast with nutrient-dense foods you enjoy is the goal.
Why veggies at breakfast?
Due to the standard American breakfast pairings often lacking balance, it can be an adjustment to consider adding something like a vegetable at breakfast. But given the essential nutrients they provide, it’s beneficial to prioritize them when possible. Vegetables are a key source of dietary fiber, a nutrient many fall short in consuming enough of each day. They also provide micronutrients like vitamin A, C, potassium, zinc, magnesium, iron, and folate. The colors of produce indicate the variety of plant compounds, known as antioxidants, which aid in reducing inflammation, improving immune function, and reducing disease risk. The recommendations advise 2.5-3 cups of vegetables daily, and many of us still fall short. Don’t be afraid to redefine breakfast by eating leftovers as a way to boost veggie intake, adding a salad alongside your eggs and toast, or blending a veggie into your smoothie. The greater variety of plant-based foods we consume in a day, the better!
How much protein to include
Protein is key for satiating our hunger, stabilizing our blood sugar, rebuilding muscle tissue after physical activity, and providing the building blocks (amino acids) for hormones and other chemicals throughout the body. Starting the day with sufficient protein has been shown to better regulate appetite throughout the day, but protein is another component of the plate that hasn’t been represented optimally by the standard American breakfast. Some meals overemphasize it and crowd the veggies and starches off the plate (egg and bacon platters, giant omelets, or protein-only shakes), while others may fall short almost entirely (pancakes, muffins, cereal). While any of these options can be a part of a balanced breakfast, it often means the portions need to be shifted.
Thinking of our Plate Method framework, aim for a 1/3 plate or a large palm-sized portion of protein. As with veggies, don’t be afraid to think outside the box. Breakfast can be leftovers from another meal, since these often include more dense protein sources. It can also include pairings like eggs and beans for a mix of protein sources, and dairy or yogurt, as these are convenient and portable options. Protein powders added to oats, smoothies, or energy bites are an easy way to boost total protein content.
Ok, now let’s talk starches
Starches are often the easiest and most abundant element of breakfast, and for good reason! Our body utilizes stored glucose (called glycogen) from our liver overnight to keep our blood sugar levels from dropping too low during this period of fasting. This means upon waking, individuals with optimal blood sugar regulation will have a naturally low blood sugar level. The best next step? Eat some carbohydrates as part of a meal or snack to provide the body with more sugar (glucose) to maintain stable blood sugar levels, replenish stored glycogen, and serve as a preferred source of fuel for the brain. This is one reason why the breakfast portion of carbohydrates is a bit larger than lunch or dinner. The amount we need is greater to fulfill all these requirements, and it is another reason why delaying eating in the morning is not optimal for most people.
As with the other parts of the plate, it’s all about balance. Breakfast starches might include grains (bread or oats), starchy veggies (beans or potatoes), or fruits (berries or bananas). While having a variety in our diet is always optimal, it’s not a bad idea to have some go-to breakfast pairings that are balanced, satiating, and above all, enjoyable to you!
Meal inspiration
Since many of our patients find recipe and meal inspiration helpful, here are some Summerfield favorites:
- Simple prep: quesadilla, sweet potato toast, omelet, vegan scramble
- Prep + reheat and eat: burritos, breakfast bakes, egg muffins, savory goat cheese baked oatmeal
- On-the-go: smoothies, overnight oats, baked oats, breakfast muffins
- Sweet treat style: smoothies, chocolate overnight oats
- For a big family/multiple servings: easy egg and veggie bake, protein baked oatmeal
To start with something small, if a full meal is not appealing:
If you feel a little unsettled in terms of your daily routine and eating rhythms, consider starting small and focusing on building a ritual with breakfast. No matter your health goals, eating balanced meals consistently will be of benefit. If the support of a dietitian to outline a plan, strategize solutions to challenges, or offer ongoing accountability would be beneficial, we’d love to partner with you on your journey. Contact us today!