Easy Breakfast Foods to Give You More Energy All Day

A balanced breakfast can help stabilize blood sugar and improve focus, mood, and productivity, but let’s be real: Many of us skip it altogether or rely on sugary, processed options like cereal or pastries in the name of convenience, only to face inevitable energy. crash not even in the middle of the day. Fortunately, a few simple changes can help keep your energy levels steady and set the tone for a more productive day. Here’s what nutrition experts recommend to improve your mornings.

Vanessa Kingregistered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, suggests eating breakfast within one to two hours of waking up to fuel your day. But if this time does not suit you, don’t worry: you can still enjoy all the benefits of breakfast by having it at the time that suits you best. “The best time to eat breakfast is when it fits your schedule, causes the least stress and you can make it a regular habit, taking into account your other responsibilities such as exercise, work, family, pets and children,” King said.

Classic breakfast foods like pancakes, waffles and packaged cereals typically contain refined carbohydrates lacking fiber and other nutrients, while a balanced breakfast brings together protein, complex carbohydrates and healthy fats. . “The ideal amount of each nutrient varies from person to person,” said registered dietitian Alyssa Pacheco. “Most people feel better if they eat at least 20 to 30 grams of protein at breakfast. For most healthy adults, at least 7 to 10 grams of fiber and at least 15 grams of fat are good goals to aim for at breakfast, she added.

Food in the body is broken down into glucose, which your blood carries to your cells for energy. If your blood sugar rises too quickly, such as after eating sugary snacks, you might feel a burst of energy, but this is often followed by a crash as the sugar is burned off. “When we eat a balanced breakfast, our blood sugar levels rise slowly and also fall more slowly, leading to sustained energy and a feeling of fullness,” Pacheco explained. “Eating foods with fiber, protein, or healthy fats helps keep your blood sugar levels stable, giving you long-lasting energy without highs or lows.”

If you’re the type to have a glass of orange juice for breakfast, try swapping it for a whole orange or any piece of fruit instead. “Juices can provide you with valuable vitamins and minerals, but they lack the fiber that can give you longer-lasting energy throughout the morning,” Pacheco said. “Eating the whole fruit provides you with fiber, which is lost during the juicing process.”

Whether you opt for bread, English muffins or bagels in the morning, Pacheco suggests opting for the whole grain version instead, as it contains more fiber. “Most white breads contain less than one gram of fiber per slice, while quality whole grain breads can contain three to five grams of fiber per slice,” Pacheco said. Fiber slows down how quickly your body digests food, helping to release energy more steadily rather than all at once. This keeps your blood sugar stable, preventing energy crashes that can occur after sugary or processed foods.

Most people put frozen fruits or vegetables in the blender with milk or yogurt for an easy, on-the-go breakfast smoothie that offers a combination of complex carbohydrates and protein. But try balancing it with two tablespoons of ground flax or chia seeds for an extra boost of fiber to help you feel full and energized for longer. “Most adults lack enough protein and fiber at breakfast,” Pacheco said.

Toast and butter can be a quick and easy solution for busy mornings, but replacing the butter with half an avocado can upgrade your breakfast by adding healthy fats and a solid boost of fiber for longer-lasting energy. “Avocados are also excellent sources of potassium, magnesium and some B vitamins which can also help with energy levels,” Pacheco said.

“It takes longer for the body to break down protein, which keeps you feeling full longer,” King said. Dairy and soy milk are the only two milks that naturally contain complete proteins, so King suggests opting for those whether you’re making oatmeal, pouring it over cereal, or eating it. Make chia seed pudding. “A cup of cow’s milk or soy milk typically contains 8 grams of protein, while almond, rice, cashew, and oat milk yield 1 to 3 grams per serving, unless they be enriched,” King said.

Packets of instant oatmeal may seem like a healthy choice, but on their own they can leave you facing mid-morning crashes because they’re typically low in protein and fat. To keep things in balance, Michael Hersheyregistered dietitian nutritionist and owner of Michael Hershey Nutrition, recommends adding a protein intake, such as ¾ cup of Greek yogurt, an egg or ¾ cup of low-fat cottage cheese.

Most grains are high in refined carbohydrates, which means your body digests and absorbs them very quickly. “In this case, you won’t feel full for very long,” Hershey said. To keep hunger at bay, opt for cereals high in fiber — at least 5 grams per serving — and add healthy fats like a tablespoon of nut butter or ⅛ cup of your favorite nuts.

No matter what’s on your breakfast plate to help fuel the day, be sure to incorporate balance into your meal by including complex carbohydrates, proteins, and healthy fats in a way that you like, Hershey emphasizes. “What matters most to me is what you can maintain in your diet long term. Consistency is key.