What's in My Kitchen? Breakfast Edition

Making time for a healthy breakfast is important. How do you fit in an energy-boosting breakfast with a busy morning? Planning ahead and having a few grab-and-go options can really save the day.

If you have ever wondered what this registered dietitian eats for breakfast, check out the video!

Why is breakfast so important?

The brain's primary energy source is simple sugars. As you wake in the morning, your body is coming off an 8-10 hour fast, utilizing the last of your stored energy as you sleep. It is vital to replenish these energy stores to kick start your brain and give your body the fuel it needs to function at its best. The alternative is muddling through the day in a hazy existence, at least until lunch.

Studies show that people who eat breakfast have better control over their appetite and cravings for the rest of the day. If weight control is on your mind, adding in even a small snack first thing in the morning can help you stay within your calorie goals, make smart and healthy food choices, and give you the confidence to follow through with your weight loss plan.

What should I eat?

Starting your day with a good balance of carbohydrates and protein will give your body the simple sugars it needs for energy, while keeping you full until snack time.

Here are a few ideas:

  • Eggs with toast, side of fruit or fruit juice.

  • Omelet with garden veggies and toast.

  • Pancakes with turkey sausage and side of fruit.

On the go:

  • Banana or apple with almond butter

  • Whole grain toast with peanut butter

  • Protein shake with fruit

  • Breakfast casserole (made ahead)

  • Overnight oats (made ahead)

Can breakfast improve your family dynamic?

While not the end-all, be-all of relationship solidarity, sitting down to a meal with your family and loved ones allows time to catch up, check in and enjoy each other's company. While most family meal campaigns suggest dinner is important for family unity, busy schedules don't always allow for sit-down dinners. There is a greater likelihood that you are all free for breakfast!

Taking just 15 minutes to sit together can have a HUGE impact on your children. Here's how:

  • Better academic performance

  • Higher self-esteem

  • Greater sense of resilience

  • Lower risk of substance abuse

  • Lower risk of teen pregnancy

  • Lower risk of depression

  • Lower likelihood of developing eating disorders

  • Lower rates of obesity

The Family Dinner Project


Who knew breakfast could do all that?

Ever wonder what a registered dietitian eats for snacks? Check it out here!

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