Are you looking for a way to jumpstart your healthy lifestyle? Look no further than what you are serving up for breakfast. The old saying goes, “breakfast is the most important meal of the day,” and, if that's true, making sure it's full of healthy options can set you up for a day full of wellness.
Keep reading to find the benefits of a healthy breakfast and some easy breakfast ideas to keep you full of energy to get through the day. You may learn that breakfast might actually be the most important meal and the recipe for a strong day ahead.
Spoiler: That bacon-sausage breakfast burrito you microwave on busy mornings is not it.
Is Breakfast Really the Most Important Meal of the Day?
It turns out, our parents were right. Breakfast is the most important part of the day. Some cultures even follow the “eat like a king for breakfast, a prince for lunch, and a pauper for dinner,” meaning the biggest and most important meal is breakfast, with the following meals decreasing in size and increasing in simplicity.
What you eat for breakfast can directly impact the rest of the day, which is why healthy breakfast recipes can be so helpful to have on-hand!
What Are the Benefits of Eating Breakfast?
When you sleep you essentially fast for eight hours. Breaking that fast with a nutritiously dense meal can have many positive effects for the rest of the day.
At Kroma, we recommend fasting for 12-16 hours before breaking your fast — you can try getting your morning workout in or knocking some tasks off your to-do list to help fill some time between when you wake up and when you break that fast!
Helps You Stay Sharp
Going through the day in a fog is not a great feeling. Eating a breakfast high in protein is important because proteins are made up of amino acids, the building blocks for neurotransmitters. These neurotransmitters help us feel more alert since they’re responsible for helping to send messages from our brains to the rest of our bodies. That said, you should stick with lean protein, while avoiding too many carbs from sides like potatoes that can weigh you down first thing in the morning.
The takeaway: you need a breakfast with brain-healthy superfoods — think avocado toast, overnight oats, and even a breakfast quesadilla with the right ingredients like peppers and scrambled eggs (preferably just the whites)!
It has been shown that breakfast for school children benefits their cognitive function. If you have kids, it is important to send them to school with a well-balanced breakfast, and not one full of syrup-drenched pancakes and waffles. Starting their day with fruit-topped greek yogurt and whole-grain toast with a nut butter like peanut butter or almond butter can help boost their concentration and retention.
Helps Energize Your Body
Blood sugar is the body's primary energy source. While we naturally fast during sleeping hours, our body’s supply of blood sugar diminishes. When we break the fast our glucose levels are replenished, which is why it’s so important to eat the right foods to provide us with sustainable, long-lasting energy.
Whole grains help keep your blood sugar steady, keeping you from crashing before lunch. Adding mood-supporting ingredients like gluten-free whole grains, berries, oatmeal, seeds, and healthy fats to your breakfast can lift your mood too, giving you a mental boost for your day.
Helps Prepare You For A Healthy Day
Breakfast sets the tone for the day. If you are going to eat a breakfast full of sugar and processed foods, you will be more inclined to snack and make unhealthy choices for the rest of the day.
If you set yourself up for success and eat a breakfast full of healthy fats, gluten-free whole grains, lean protein, and nutrients from fruits and vegetables, you are more likely to continue the day making better food choices.
Healthy breakfast ideas can spur healthy lunch ideas that spur healthy dinner ideas, and before you know it you’ll be eating healthy all the time.
Helps Jump Start Your Metabolism
Our bodies are smart. They have an innate ability to conserve energy if they feel like their not getting enough new fuel to ensure that they always have energy available to do everyday basic functions.
By eating a well-balanced breakfast, you send a message to your body that it can use and burn calories and not store them for later.
What Are Some Quick and Easy Breakfast Ideas?
Remember, not all breakfast is created equally. A breakfast full of sugar and heavy carbs may not give the same benefits as something like a hearty, superfood-filled porridge.
Since breakfast is the most important meal of the day, make sure to feed your body with the nutrients it needs to thrive the rest of the day.
Here are some suggestions for quick breakfasts that will break your fast with healthy ingredients that fuel you all day:
Smoothies are a great way to add tons of superfoods and vital nutrients into one conveniently portable breakfast.
You can add anything to smoothies! You can make a smoothie with berries, bananas, cashews, chia seeds, and almond milk, or one with pineapple, mango, protein powder, and coconut milk.
With Kroma's Vanilla Cinnamon Plant-Based Smoothie you can take any fruit and add it to this delicious mix. A breakfast high in protein can support weight loss, muscle health, metabolic health, hormone production, and reduce the urge to snack throughout the day.
A super green smoothie in the morning full of dark leafy greens like kale, collard greens, spinach, and chard give your body a boost of vitamins, minerals, fiber, and antioxidants, among other nutrients. A note when making a green smoothie – add fruit. Dark leafy greens can be pretty bitter, so adding in sweet fruits, like bananas, mangos, strawberries, or peaches, can help offset the bitterness. You can add a drizzle of maple syrup or ½ a date if you need just a bit more sweetness.
There are no rules to what you put in your smoothie, though we recommend avoiding dairy and opting for plant-based milks when you can. Remember, the more colors and diversity you have, the more diverse the nutrients!
Porridge is a dish made with grains or beans and cooked down with water or milk, and it’s a delicious and healthy way to start your day.
Our Super Porridge is made with healthy fats from nuts and seeds, fiber from oats, and protein from chocho, a whole plant protein from the Andes.
Of course, we didn’t forget about taste. We’ve added cinnamon, coconut, monk fruit, and a bit of maple syrup to add flavor to an easy breakfast recipe that nourishes you, too — we also encourage adding your favorite fresh berries, hemp seeds, and other nourishing toppings!
Bone broth may seem like an out-of-the-box idea for breakfast, but it has amazing benefits for full-body wellness, and it’s as great of a way to start your day as it is to end it.
Bone broth is full of nutrients like collagen to help with joints, bones, hair, and nails. Plus, it has vitamins, minerals, fatty acids, and amino acids. Sipping on bone broth in the morning can also help keep your gut healthy and primed for the day ahead. The collagen helps support the gut lining, and it is easily digestible, especially as the first meal of the day.
Breakfast has many health benefits such as prepping your brain for a busy day, energizing and jump-starting your body, and preparing you for a healthy day. Finding easy breakfast ideas that are full of nutrients helps to make sure you are getting what you need in the morning for that added boost of health and energy.
At Kroma Wellness, our goal is to bring you easy superfood nutrition to set you up for success in your healthy lifestyle, starting with breakfast.
Explore our easy, nourishing meals here, or go beyond breakfast with our 5-Day Lifestyle Reset.
Healthy Buffs: Ask the expert—Eating breakfast to energize your mind | CU Boulder Today | University of Colorado Boulder
Effects of diet on behaviour and cognition in children | PubMed (nih.gov)
4 ways to boost your energy naturally with breakfast | Harvard Health
Why You Should Eat Breakfast | Rush System