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Notes on Nutrition: Bring back breakfast this New Year
Eating a balanced, nutritious breakfast can sharpen focus, stabilize blood sugar levels
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The New Year is a time for new beginnings and new routines. Hy-Vee dietitians are here to help guide you in forming better habits and staying on track with your health and wellness resolutions. Eating a consistent, nutrient-dense breakfast is one of the simplest and most effective ways to start.
You have probably heard that breakfast is the most important meal of the day, and for good reasons! After many hours of fasting while sleeping, our bodies need fuel to kick-start our metabolism and replenish energy stores for the day ahead.
Many people skip breakfast due to busy schedules, lack of appetite or even the common belief that cutting a meal might help them lose weight. However, research shows that eating a balanced and nutritious breakfast can sharpen our focus, stabilize mood and blood sugar levels, and help you make better food choices throughout the remainder of the day.
Re-introducing breakfast can be simple and quick. Easy-to-prepare, satisfying and packed with nutrients, a balanced breakfast provides lasting energy to fuel your mornings until lunch. Start strong with a breakfast loaded with protein, fiber and healthy fats — all nutrients that help you stay satisfied longer.
Protein-rich breakfast options such as eggs, Greek yogurt or a protein-filled cereal like Catalina Crunch paired with Silk Almondmilk or Silk Soymilk are all great foundations of a balanced breakfast. Catalina Crunch is a low-sugar, high-protein cereal that is also an excellent source of fiber, helping to keep you full and energized throughout the morning. Silk Almondmilk and Soymilk both contain excellent amounts of calcium and vitamin D to help support strong bones. Each serving of Silk Soymilk also has eight grams of complete plant-based protein.
Creating a breakfast routine is not just about what you eat, but also how you approach the day. Start with something small, sustainable and enjoyable this new year. Breakfast can be a moment to pause, set intentions and start your day on a positive note.
Four dietitian tips to make mornings easier:
- Prep breakfast items in advance. Chop fruit, portion out yogurt or mix overnight oats the night before to save time and reduce morning stress.
- Set out non-refrigerated items for easy access. Fruit, nuts, cereal, granola or whole-grain toast make quick grab-and-go options.
- Keep portable options on hand. Hard-boiled eggs, pre-portioned cereal, snack bars or individual smoothie packs are perfect for busy mornings or commuting.
- Batch cook or prepare your breakfast ahead. Make egg muffins, breakfast burritos or overnight oats in advance for quick, ready-to-eat meals for the week.
Looking for personalized guidance on how to get started on your health and wellness journey? Speak with a Hy-Vee registered dietitian who can help you create a plan that works for you.
Schedule a complimentary Discovery Session today by contacting our Discovery Call Center at nutritionservices@hy-vee.com or (515) 695-3121.
Recipe
Simple Overnight Oatmeal
Ingredients
1 5.3-ounce container Greek yogurt
1/2 cup Silk Soy Complete Plant Protein Milk
1/2 cup old fashioned oats
1 tablespoon chia seeds or flax seeds
1/4 cup Catalina Crunch cereal
1/2 cup fresh fruit of choice (berries, peaches, sliced banana)
Directions
Combine the Greek yogurt, milk, oats and chia seeds into a mason jar or bowl. Cover and let sit overnight in the fridge for up to three days.
Serve hot or cold, top with Catalina Crunch cereal, fruit or chopped nuts, if desired.
Source: silk.com/plant-based-recipes/simple-overnight-oatmeal/
Grace Sharpless is a registered dietitian at Hy-Vee.
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