Eating breakfast, the day’s first meal, is a practice nutritionists don’t just preach, but also follow with unwavering dedication. Known to catalyze the metabolic fire, a nutritious breakfast is pivotal for optimal cognitive and physical performance throughout the day. Valerie Agyeman, RD, emphasizes the meal’s role in stabilizing blood sugars and steering the mood on a positive trajectory. As studies reveal the risks of skipping this meal – heightened calorie intake later in the day, a predilection for unhealthy fats and sugars, and a linkage with prediabetes among adolescents in Japan – the importance of a balanced morning plate has never been clearer.
Nutritionists advocate for a breakfast that is not just satiating but also palatable and diverse. Amy S. Margulies, RD, suggests that a harmony of high-fiber carbohydrates, quality proteins, and healthy fats is key to a fulfilling breakfast. Such a meal ensures a steady supply of energy, minus the unwarranted blood sugar spikes.
Personal tastes and cultural food traditions also have a significant role in shaping the first meal. Samina Kalloo, RDN, encourages embracing global breakfast options far beyond the familiar oatmeal, toast, and yogurt. Finding nourishment in cultural staples aligns with the belief that ‘any food could be breakfast food.’
Grace Clark-Hibbs, RDN, extols the virtues of chia seed pudding – an easy-to-prepare yet nutrient-dense breakfast option. Similarly, Lorena Drago, RDN, shares her penchant for corn arepas coupled with cheese, eggs, and a vibrant fruit shake. These choices not only offer a balance of macronutrients but also a chance to indulge in a wholesome, homemade breakfast ritual.
Oatmeal, another versatile breakfast cornerstone, allows for endless customization. Whether it’s the steel-cut oats recommended by Agyeman or Kalloo’s oatmeal adorned with fruit and nut butter, this whole grain standby is revered for its fiber-rich profile.
Eggs, the quintessential breakfast staple, are transformed in the kitchens of nutrition-minded individuals like Drago, who pairs them with a heart-healthy sofrito and corn tortillas, and Jodi Greebel, RDN, who champions a microwave scramble for those on-the-go mornings.
The article also hints at an unconventional yet savory inclusion: smoothies replete with dark leafy greens and other superfoods, as noted by Clark-Hibbs, suggesting an easy and digestible way to pack in nutrients first thing in the morning.
Finally, yogurt with granola is pitched as a well-rounded option, combining protein, fat, and fiber into one harmonious concoction, as per insights from Greebel and Margulies.
The collective wisdom of these nutritionists doesn’t merely cascade into a list of recommended foods but translates into a broader ethos – that breakfast, as the herald of the day’s tempo, should be integral, intentional, and individualized.
