This Is Why You Should Eat Breakfast
Ok, ok. I get it. You might not be a breakfast person. My mother-in-law isn’t either. She just drinks a huge cup of coffee in the morning. (Imagine what that does to the nervous system!)
But, hear me out! There are so many benefits to starting your day with a little bit of real fuel, especially if you can pack it with lots of nutrients.
Eating breakfast can improve your memory. According to the University of Colorado Boulder, eating breakfast improves cognitive function and memory. Because most of us sleep for 6–10 hours, our bodies have been fasting for that period of time. So, breaking the fast by eating something nutritious helps restore your energy and balance your blood sugar levels.
It can also help protect you from age-related decline. A study published in the Journal of Neurorestoratology concluded that skipping breakfast can lead to cognitive decline and neurodegeneration in older adults. It also produced poorer academic performance in children. While you’re not a child and may not yet be “older,” you can set yourself up for success now by making a nutritious breakfast part of your routine.
Starting your day with a protein-rich meal can help balance your body. Most of us grew up eating sugary cereals for breakfast. Sweet childhood memories, right? You might also remember that you were “starving” by the time the first bell rang at school. Those straight sugars and carbs can give you an initial energy boost, but they also give you the infamous sugar crash and leave you feeling hungry shortly afterward.
But, now we’re adults, and we can hopefully make slightly better choices than just a bowl of Frosted Flakes every morning. (I still enjoy that grrrreat cereal every now and then. That’s what we call *balance* ⚖️)
When we start the day with a protein-packed meal, it results in better and more sustained energy, staying fuller for longer, and experiencing fewer cravings—and it feeds our muscles too.
It’s important what foods you use to fuel your day. You don’t have to be worried about or rigid with what you eat, but it can be helpful to be mindful of the nutrients—or lack thereof—in your food. Making sure you have a good balance of protein, fiber and carbohydrates in your breakfast can help you start your day well.
Now you might be thinking, “These are great points, Katelyn, but what the heck do I eat for breakfast?!”
I get it. Choosing what to eat for breakfast can feel like another task in your already-busy day. So, I have some recommendations for you!
Smoothies can be a great breakfast or snack option, especially if you find yourself short on time in the mornings. You can prep all of the ingredients in containers, and throw them into the blender as you need them. They are also the perfect choice for making sure you get lots of good nutrients in while still having something that tastes good. (Want some more info and recipe recs? Check out this blog post!)
Add cottage cheese to your breakfast for additional protein and healthy fats. You can mix cottage cheese into your eggs, breakfast casserole, or even your smoothie. (Egg bites/muffins are an ideal make-ahead option, and you can blend the eggs and cottage cheese before mixing the rest of your ingredients together. You can’t even taste the cottage cheese once it’s baked!)
One of my personal favorites is protein chia pudding. I originally found the recipe on Pinterest, and it’s in my regular rotation of breakfast foods. You blend ½ cup of Greek yogurt with ½ cup of milk and one scoop of protein powder, then pour the mixture over a ⅓ cup of chia seeds. Stir every few minutes for 20–30 minutes to help prevent clumping, and then store it in your refrigerator for 1–2 weeks. This recipe makes roughly four servings for me. I pair it with more Greek yogurt, berries and a few chocolate chips. It’s packed with protein, fiber and healthy fats, and it keeps me feeling full all morning long. (And it tastes so good!)
I know so many people don’t want a full meal in the morning, but starting your day with even just a little bit of fuel can help start your day well for your mind and body. Let us know if you try out one of these suggestions this week!
Want these Summer of Wellness practices sent directly to your inbox each week?
Each Sunday now through July, we'll drop into your inbox with:
a simple (and fun!) wellness practice,
the research behind why it's good for you,
how to implement it throughout your week,
and additional resources to help you get the most out of your Summer of Wellness practices, including new FREE movement videos hitting the SU Collective each week!
By August 1, your proverbial beach bag will be full of nine wellness practices that you can take with you wherever you go this summer. Join the fun with us: