How dietitians fuel for the morning

Need a few healthy, hearty breakfast ideas to keep you feeling great all morning? Scroll down for some tasty ideas!

We’ve all heard that breakfast is the most important meal of the day. Do you think that’s true? I grew up with a mother who made breakfast every single day. Even as a working mom, she took the time to prepare a good meal before we went off to school. I didn’t always appreciate it at the time, but now I am grateful for her efforts and example to me and my brothers.

Honestly, I wake up hungry every day and so does my three year old. The first thing out of his mouth in the morning is, “Mommy, I’m hungry.” I’ve noticed when start the day with a hearty breakfast I am able to curb my hunger for several hours and have the energy to chase after two busy boys. So what do I eat for breakfast? I’ll give you a few ideas of what my family eats on a regular basis.

1. Whole wheat pancakes is one of my favorite foods. Whenever I eat them, I think of eating breakfast at my grandparents’ home on Saturday mornings as a kid. My grandpa made delicious whole wheat pancakes. Using whole grains helps provide satiety with fiber and protein that you just don’t get from white all-purpose flour. I usually top my pancakes with peanut butter and homemade apple butter for an extra special treat. With a generous side of fruit and glass of milk, I get a great balance of carbs, protein and fats that will stabilize my blood sugar for hours and help me feel full long after the meal is over.

2. Oatmeal has become one food both of my children will eat very well. Even the littlest one loves oatmeal. We top ours with ground flax seed, nuts (pecans), cinnamon and pure maple syrup. Sometimes I’ll even add a dollop of Greek yogurt for added protein. We love steel cut oats, but the regular old fashioned oatmeal is great too. Oatmeal is a great source of both soluble and insoluble fiber which helps keep the bowels moving and happy.

3. Omelets loaded with sautéed veggies and cheese make for a super tasty breakfast packed with protein and micronutrients. We have chickens at hour house which means an endless supply of eggs. I am always looking for great ways to use them. I start by sautéing any veggies that I think will be good in the meal such as mushrooms, onions, sliced bell peppers, spinach, etc. This can be made dairy free, but I like adding shredded sharp cheddar cheese for added calcium, protein and of course, flavor! Add a side of fruit and whole grain toast and you can get all five food groups in this simple meal.

4. Greek yogurt and granola paired make good on-the-go meal. I prefer granola with nuts for added texture, healthy fats and flavor. Add some berries for micronutrients and antioxidants to get an added nutrition bonus to the whole grains and protein.

5. Whole grain toast and hard-boiled eggs is a simple meal, especially when I cook the eggs the night before. I really like toast. I like the crunch and the flavor of toasted bread. Using 100% whole grains will provide more nutrients and sustain fullness longer than non-whole grain bread or white bread. Add a little peanut/almond/sunflower seed butter for some healthy fats and protein. Hard-boiled eggs are a staple at our house. My kids love them, and the littles one calls them “balls” so it’s a win-win in our house. With 6 grams of protein and only about 70 calories in each egg, this is a healthy yet convenient food.

6. Whole grain muffins can be made and eaten for several days or frozen for future quick meals. We love banana muffins at our house, but I recently made blueberry oatmeal muffins which were delightful too. I also always love a good bran muffin with a little honey. Pair this with a hard-boiled egg and it can be a quick breakfast when in a rush.

7. Egg casseroles/German pancakes are fun for mornings when I have more time (like the weekend). Egg casseroles can be packed with veggies, sausage, and eggs and then sprinkled with cheese. My husband is a hunter, so we have lean sausage from his hunting adventures and I’ll add a variety of veggies I can find in the fridge including spinach, asparagus, onions, peppers, mushrooms, and more. We also love a good baked pancake. My hubby lived in Germany for a time in his early twenties and loves German pancakes (AKA Dutch Babies). My mom made these as a special birthday breakfast when I was growing up and we all love them at our house. My father-in-law makes them savory by adding salsa and cheese. I prefer them sweet with pure maple syrup or homemade raspberry jam. Either way, they can be a great way to use eggs and get a hearty breakfast packed with protein!

I hope you get some good ideas to add to your regular breakfast repertoire. What are some of your favorite breakfast ideas?