By Toi Degree

As September rolls in and we bid farewell to the lazy days of summer, it’s the perfect time to kickstart your health routine by celebrating Better Breakfast Month. And, I know you have all heard that saying, “Breakfast is the most important meal of the day!” Well, if you’re not a wake-up-hungry sort of person, it’s probably an idea that’s tough to swallow.

When we start discussing breakfast, a few questions arise such as what breakfast is and isn’t and when you should eat it. So, let me answer both questions; the term “breakfast” means breaking the fast. At some point in our day, all of us do that, whether it’s at 7 a.m. or noon. Ideally, the recommendation is to put some food in your belly within two hours of getting up for the day.

Finding that time to eat, however, seems to be an issue for some. Many of the 25 percent of Americans who skip breakfast say they just can’t fit the meal into their morning schedule. If your mornings are hectic, plan so you can grab and go. Think about breakfast barriers the night before. Do you need to have the toaster and items ready on the countertop? Can crockpot, overnight or instant oatmeal save your morning? A little planning goes a long way in getting you out the door and to work on time.

The benefits of starting your day with a nutritious breakfast are numerous. Starting your day off with breakfast is one of the best decisions you can make. Keep reading and I will offer you some tips on how to make your morning meal the healthiest and most delicious it can be.

The benefits of eating a better breakfast

• Boosted metabolism: A well-balanced breakfast jump-starts your metabolism, helping your body burn calories more efficiently throughout the day.
• Improved concentration: Breakfast provides the brain with essential nutrients, enhancing cognitive function, focus and productivity.
• Weight management: People who eat a nutritious breakfast are less likely to overeat later in the day, aiding in weight management and hunger control.
• Balanced nutrients: A good breakfast offers an opportunity to consume vital nutrients like fiber, protein and vitamins, setting a healthy tone for the day.
• Reduced risk of disease: Eating breakfast regularly can help reduce the risk of developing Type 2 diabetes, cardiovascular disease, and obesity.

Tips for eating healthy

Include the following elements in your diet…

• Protein: Incorporate protein sources like eggs, yogurt and lean meats to keep you full and satisfied until your next meal.
• Fiber-rich foods: Select whole grains, fruits and vegetables for a fiber boost that aids digestion and helps regulate blood sugar.
• Limit added sugars: Choose cereals, granolas and yogurt with little or no added sugars to prevent energy crashes later in the morning.
• Healthy fats: Avocados, nuts and seeds are excellent sources of healthy fats that provide sustained energy.
• Portion control: Pay attention to portion sizes to prevent overeating. Use smaller plates and bowls to help with this.
• Hydrate: Start your day with a glass of water to rehydrate your body after a night’s rest. Herbal teas and 100 percent fruit juices are also good options.
• Meal prep: Prepare your breakfast in advance to ensure you have a healthy option available, even on busy mornings.

Here are a few options for a grab and go breakfast:

• Smoothies

• Protein shakes

• Egg muffins

• Overnight oats

• Granola bars

• Breakfast burrito/ bombs

• Breakfast sandwiches

• Fruit and yogurt parfait

Remember, to have a hearty and healthy breakfast, you need to plan. If you fail to plan, you are planning to fail.

You can find recipes for each course here at:

https://www.myplate.gov/myplate-kitchen/recipes?f[0]=course%3A119

Toi N. Degree is associate family and consumer education agent with North Carolina Cooperative Extension. Contact her at 704-216-8970 or toi_degree@ncsu.edu.