Smart starts! There a lot of ways a person could start their day: having a quiet time with the Lord; going for a walk in the early morning sunshine; or breaking your fast with nutritious food to help replenish your body after not eating overnight. Eating a healthy breakfast that provides energy to start your day is one of my top three smart start choices. Three smart start food categories to include in your morning meals are protein, healthy fats, and complex carbohydrates.

Smart Start Number 1: Protein

Protein in the morning provides many benefits. It controls hunger, aids muscle repair and boosts energy levels. Protein can take the form of eggs, homemade turkey or chicken sausage, Greek or dairy free yogurt, cottage or ricotta cheese, or even protein powders. 

Morning protein options are many. Having many options keeps breakfast interesting and satisfying! Traditional Western breakfasts of omelets or eggs in any style can provide many smart start meals. There is a plethora of ways to cook eggs: poached, over easy, soft boiled, hard boiled, scrambled, sunny side up, or fried. They can be used in a breakfast casserole, omelet, frittata, egg muffins, breakfast burritos, hole in toast, breakfast bowls, or in an egg sandwich. There are so many options!

Chia pudding cups are a high-protein nutritious breakfast that have lots of options, too. Some cups even have chocolate in them! They can be made dairy free by using hemp or coconut milk. Homemade coconut yogurt is also a wonderful ingredient to include! Tahini can add flavor and extra protein, as does protein powder. It doesn’t take a large amount of chia pudding to keep you full till lunch.

Chia pudding made from yogurt has love active cultures, also known as probiotics, that are beneficial for our guts. You can add natural sweeteners like honey or maple syrup or toppings like homemade granola or fruit. Chia pudding cups are easy to prepare as a single serve or a batch prepped breakfast. They can be stored in the fridge ahead of time and provide a high-protein breakfast, snack, or dessert at a moment’s notice. 

Protein smoothies are a smart start option that combines ingredients like milk (regular or dairy free), yogurt, protein powder, fruits, vegetables, greens, or oats into a delightful breakfast that provides energy to start your day. They can be made with whole food protein sources like nut butters. Smoothies can also be made using whey or vegan protein powders. Fruit provides natural sweetness and vitamins, milk or yogurt provide creamy texture and additional protein, nut butters and seeds provide healthy fats that help you stay satisfied, and oats add fiber to help keep you full. 

Protein for breakfast sets you up with energy for your day.

Smart Start Number 2: Healthy Fats

Healthy fat is a smart start that energizes you in the morning.  Incorporating healthy fat into your breakfast provides essential nutrients that help keep you full longer. Healthy fats are involved in nutrient absorption, hormone production, and providing steady energy for the body. Healthy fats at breakfast are an oppoutunity to fuel and nourish your body for sustained energy and overall wellbeing. They can also enhance brain function, support cardiovascular wellbeing, help manage weigh, and reduce inflammation. 

Healthy fats provide calories. In fact, they provide more than twice as many calories per gram when compared to carbohydrates and protein. High calorie composition means a little healthy fat goes a long way. Aim for about 20-35% of your total calorie intake to come from healthy fats. 

Avocados, olives, nuts, seeds, nut butters, and olive oil are great options in this category. Oily fish, like salmon, mackerel, herring, trout, and sardines provide Omega-3 and Omega-6 fats. 

• Chia seeds provide protein and nutrients like fiber and magnesium.
• Pumpkin seeds are a high-protein food. You can add them to your oatmeal for an extra protein boost. 
• Hemp seeds are a high protein seed to add to overnight oats, granola, or rice dishes. 
• Wild rice, technically a seed, that is rich in protein. It can be added to breakfast porridge for a fun twist. 
• Sunflower seeds are another high protein seed to enjoy in a variety of ways. 

Pick a food from the healthy fat category to start your day with a boost of energy. 

Smart Start Number 3: Complex Carbs

Smart start grains provide complex carbs that provide protein, fiber, and other benefits that helps support metabolism, cellular repair, fluid balance and the structure of your bones, muscles, and skin. 

• Oats are a protein-rich whole grain made from oat seeds. Overnight oatmeal is a wonderful option for a make ahead breakfast. 
• Amaranth is a “pseudo-grain” that is part of the seed family that provided a good bit of protein, minerals and vitamins. It makes a great substitute for oats or porridge. 
• Quinoa is a “pseudo-grain” that is high in protein and fiber. It can be a sweet breakfast bowl with fruit, nuts, and milk. 
• Wild rice, technically a seed, that is rich in protein. It can be added to breakfast porridge for a fun twist. 

 Action Step

Smart start food categories to include in your morning meals are protein, healthy fats, and complex carbohydrates. Choose to eat a healthy breakfast that provides energy to start your day.

May God bless you on your wellness journey!

Joni

P.S. What morning meals to you like to energize you as you start your day?