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Notes on Nutrition: A good breakfast helps you start your day strong
Start your day strong. Everyone has heard that breakfast is the most important meal of the day, and it’s true. It is important to start your day with nutrient-dense meal solutions to help you achieve your health and wellness goals, especially while kicking off the holiday season.
Consuming breakfast can lead to healthier eating habits throughout the day. Choosing to eat a nutrient-dense breakfast can lead to less unwanted snacking or grazing — helping with weight management. Also, a nutrient-dense breakfast is fuel for the body and can help regulate your glucose levels. Consuming consistent meals and snacks throughout the day has shown to provide better blood sugar levels — especially important for those managing their diabetes.
Nourish your body and mind with nutrient-rich breakfast solutions filled with protein, fiber, healthy fats and vitamins and minerals. Aim for 20 to 30 grams of protein at breakfast to help keep you full longer.
Don’t overthink it. Try to pair three or four of the five food groups together for breakfast to make it simple yet nourishing. Think of pairing a protein, starch, fruit and/or milk to build that well-rounded breakfast meal.
Here are some nutrient-dense breakfast meal ideas:
- Whole-grain toast with peanut butter, milk and fruit
- High-fiber cereal, milk, hard-boiled egg
- Breakfast egg cups, Greek yogurt, fruit
- Protein-packed smoothie
- Power waffle with peanut butter, Greek yogurt and fruit
Try this recipe for another nutrient-dense breakfast.
Nicole Johnson is a dietitian at Hy-Vee Food Stores.
Recipe
Egg-Stuffed Breakfast Peppers
Serves 8 (1 each)
Ingredients:
Non-stick cooking spray
4 large yellow, red and/or green bell peppers, halved lengthwise and seeded
1 cup frozen fully cooked turkey sausage crumbles
1 cup frozen Southwest chipotle sweet corn blend
2 tablespoons Hy-Vee canned diced mild green chilies
1 tablespoon Hy-Vee Mexican style fajita seasoning mix
8 Hy-Vee medium eggs
Crumbled Queso fresco cheese, for garnish
Chopped fresh cilantro, for garnish
Hot sauce, for serving
Directions:
Preheat oven to 425 degrees. Spray a large rimmed baking pan with non-stick spray. Place peppers, cut sides down, in prepared pan. Lightly spray peppers with non-stick spray. Bake for 6 to 8 minutes or until softened.
Cook sausage crumbles, corn blend, green chilies and fajita seasoning in a medium non-stick skillet over medium-high heat for 3 to 4 minutes or until heated through, stirring frequently.
Turn peppers, cut sides up, in baking pan. Spoon sausage mixture into each pepper half. Using back of a spoon, make a large indentation in sausage mixture. Crack 1 egg into each indentation. Bake for 15 to 20 minutes or until egg whites are set.
To serve, garnish with queso fresco and cilantro; serve with hot sauce, if desired.
Recipe source: November 2022 Hy-Vee Seasons magazine
Egg-Stuffed Breakfast Peppers (Hy-Vee Food Stores)
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