They always say breakfast is the most important meal of the day, and there’s a reason for that! Being the first meal of the day, breakfast kick off your metabolism, which supports the stabilization of your energy, concentration, and mood all day long. Some studies have even shown that eating a balanced breakfast every day can be linked to good health, better memory, lower levels of bad cholesterol, and reduced risk of diabetes, heart disease, and obesity. As you age, all of these things become a higher risk, so eating a healthy breakfast in the morning gets progressively more important as you get older. That being said, mornings can be very busy, so finding time to get in a hearty breakfast can be tricky. We asked Lisa Young, PhD, RDN, the author of Finally Full, Finally Slim and a nutritionist in private practice, what the best breakfast is for feeling your best all day long.
According to Young, having balance in the type of foods you put on your plate is key. “A breakfast high in fiber and protein will help to keep you focused. As you age, it's important to include antioxidant nutrients (like vitamins A and C) to prevent inflammation and flavonoids to help prevent cognitive decline.” As far as what you should avoid, being careful with how many simple carbs high in added sugar you consume is important—examples of these include prepackaged snacks, muffins, and donuts. These foods can lead to energy crashes and brain fog.
One of the best breakfasts to prepare when you’re pressed on time is yogurt with berries. “Yogurt contains probiotics good for gut health and protein to keep blood sugar levels steady. Berries are high in flavonoids associated with slower rates of cognitive decline.” Young says. You can play around with a variety of toppings—consider adding nuts as a source of healthy fats and cinnamon for flavor. This is a great option because you can make it the night before and leave it in your fridge to grab on your way to work.
If you have a little more time or want to opt for something savory, Young also recommends trying a spinach and tomato omelet. “Eggs are rich in choline, which may improve brain health. Spinach and tomato contain brain-boosting nutrients like lycopene, beta carotene, folate, and vitamin K.” Omelets are another versatile option that you can mix with different add-ins to boost your veggie intake.
At the end of the day, there isn’t one magic option that is the perfect breakfast food. It’s more important to focus on the nutrient content of the food you're eating. When it comes to the best option for breakfast, putting together a meal that is high in fiber and protein is essential. These two things will keep your energy sustained so that you can avoid sugar crashes and brain fog throughout the day.
