Simple strategies to fuel your morning and boost your mood
The alarm goes off. Snooze. Seven minutes later it rang again. UGH, do I really have to get up? If I skip breakfast, I could grab a few more minutes of sleep. Eventually, we rally ourselves out of bed and get dressed, only to wonder, “What about breakfast?” Some mornings, eating just feels like too much work. Figuring out a healthy eating choice before we have even opened both eyes? Hard pass. So instead, we pour a giant cup of coffee and move on. But then, by mid-morning, we are starving, struggling to focus, and running low on energy.
These struggles are often directly tied to skipping breakfast. There is one easy way to feel energized and fueled throughout the day, and yes, it is breakfast (cue the confetti and maybe a little happy dance).
Set your Morning Without Falling for Diet Myths
Take a second to think about how you feel on the mornings you skip breakfast. Be totally honest with yourself. Now, think about the mornings when you do eat something and how you feel afterward. These questions are a huge piece of figuring out your personal best practices for healthy eating and how to fuel your body in a way that works for you.
Even though everyone is a little different when it comes to early morning eating, science based nutrition consistently points to protein and fiber as top priorities for a healthy breakfast. I get it. Not everyone loves the idea of eating first thing. But we need to jumpstart our body systems. I always recommend my clients eat something within an hour of waking up. If we push past that, our body starts to think it needs to operate without fuel. From a survival standpoint, it interprets that as famine, which kicks in all those old evolutionary instincts. Instead of burning fat, the body starts storing it. Basically, the exact opposite of what most of us want to happen.
So what makes a good breakfast? Hint: It is not the sugar-filled cereals, toasts, or juices we see splashed across every ad campaign. Part of maintaining strong nutrition and wellness habits is seeing past diet myths and making choices based on science based nutrition.
Fruits and veggies are always a smart bet. Great breakfast ideas include veggie-packed omelets, egg bites, plain Greek yogurt topped with almonds, walnuts, and berries, or even a breakfast salad. When you want a little extra excitement, throw in some turkey bacon or feta cheese. You can absolutely keep it fun while sticking with foods that support your goals.
Listening to Your Body and Fine Tuning Your Routine
At the end of the day, you need to find what works best for you. Pay close attention to how you feel on the mornings you eat compared to the mornings you skip. You can even note what you eat and how you feel afterward. Track your energy levels, focus, and even when you start to feel hungry again. One easy trick is to jot these notes down in a journal or even keep a simple log on your phone in the calendar or notes app.
If you are not convinced you can become a breakfast person, I challenge you to run a little experiment. See how you feel when you prioritize a healthy eating choice within an hour of waking up. Focus on getting protein and fiber first. Maybe there is something you actually get excited about eating when you find the right fit. Over time, you will notice the benefits not just in the morning but all throughout your day.
If you struggle with afternoon snack attacks or late-night eating, check your breakfast habits. For real. Because nothing beats having long-lasting energy. Especially when the solution is as simple and delicious as food, grounded in science based nutrition and a sustainable diet.