We’ve all been there. The alarm goes off and you jump out of bed, downing a banana or some yogurt on the fly as you rush off to the daycare or the office. An hour later, your stomach’s rumbling and you can be pretty sure of the reason why—you missed out on breakfast!
Sounds like a simple question, but it deserves our attention. Some foods fire up your metabolism quickly, but lack staying power. The result? You get a quick burst of energy, but it burns out fast. Other foods, in contrast, keep you going all morning long. To prepare a balanced breakfast that provides short and long-term energy, choose foods from each of the following categories.
Lean protein to start out strong.
Protein stimulates the brain and muscles over the long haul, keeping you focused all day. So make room for an egg or a helping of dairy—like milk or yogurt—in your breakfast routine.
Whole grains to energize!
A slice of multigrain bread or a bowl of whole grain cereal provides the carbs you need for a boost of energy, not to mention a healthy dose of vitamins, fiber, and minerals!
Healthy fats for energy that lasts
Fat is part of a balanced breakfast because it helps keep you fueled until lunch time. Opt for sources of healthy fat like avocado, nuts, or nut butters.
Fruit for the finishing touch
Top off your protein-carb-fat trio with fruit for extra flavor and creative flair. Add a few frozen pesticide-free mangoes for a juicy, quick-thawing addition to creamy yogurt. Top it off with a sprinkling of grated coconut and ta-da!—you’re refueled and good to go.
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