Build A Better Breakfast
Build a better breakfast 

Build A Better Breakfast

Tuesday, February 28, 2023


It’s said that breakfast is the most important meal, but what foods should you eat in the morning? Sorry to be the bearer of bad news, but as delicious as your morning coffee is, it doesn’t count as breakfast.  

According to the American Heart Association, some studies show that breakfast skippers are likely to eat more calories throughout the day. Making time for a meal in the morning can have more health benefits than you think. Add a combination of the following food groups to your first meal. You’ll feel full and energized until your lunch break.  


A study from nutrition researchers at Purdue University suggests the ideal amount of protein at breakfast is 30 grams. Protein helps you feel full longer and keeps you from overeating. Add eggs, Greek yogurt, cottage cheese or even milk to your meal.  

Healthy fat 

Healthy fats help your body put proteins and carbs to good use. They’re good for your body and brain. At breakfast time, avocado and nut butter are popular healthy fat options. Enjoy these in moderation.  

Whole grains 

When planning your breakfast, try to include whole grains for their rich source of fiber. Foods like oats and whole-grain bread are full of essential vitamins. They’re digested slowly, which keeps us feeling full longer. That’s a win-win. 

Fruits and vegetables 

Consuming enough fruits and vegetables can help combat heart disease and diabetes. Bananas, berries, mangos, kale and spinach are healthy ingredients for a morning smoothie. Pair your eggs with peppers or leafy greens. Squeeze in a fruit or vegetable to your plate any time you can. 

The combinations of a healthy breakfast are limitless. Add avocado toast and yogurt parfaits to omelets and breakfast burritos. Is your stomach growling yet? With these tips, breakfast may just become your new favorite meal. You can still wash it down with your perfect morning coffee. 


Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.