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Breakfast

Healthy Breakfast Essentials

Start your day off right with a healthy and hearty breakfast! The best breakfast will be satisfying and nutrient-rich to fuel your morning and keep you satiated until lunchtime. Be sure your morning meal contains these breakfast essentials.

Protein

This is what keeps you full longer, helps your brain function better and helps to stabilize your blood sugar. Protein is the most important part of breakfast when it comes to fueling your body for the day.

Sources:

  • Eggs – 6 grams per egg
  • Greek Yogurt – 15 grams per ½ cup plain yogurt
  • Milk/Almond Milk – 8 grams per 8 ounces
  • Peanut Butter – 8 grams per 2 tablespoons
  • Oatmeal – 6 grams per ½ cup oats

Whole Grains

Fiber keeps your digestive system working properly, keeps you full, and balances blood sugar. Luckily, whole grains are a great source of fiber. When you pair fiber with protein and healthy fats, your body works to break down whole grains slowly and efficiently.

Sources:

  • Oats
  • Quinoa
  • Whole Wheat Toast
  • Whole Grain Muffins
  • Pancakes/Waffles made with Oats or Whole Wheat Flour
  • Granola

Healthy Fats

Again, healthy fats help to keep you full, and help the condition of your skin, hair, brain function.

Sources:

  • Nuts/Nut Butter
  • Coconut Oil
  • Avocados
  • Eggs
  • Flax Seed
  • Coconut Milk, Almond Milk, Regular

Fruits/Veggies

Including at least one serving of fruits and vegetables in your breakfast is an easy way to help you reach the recommended daily intake.

Ways To Add Fruits & Veggies To Breakfast:

  • Smoothies – you can mix both fruits and vegetables for a refreshing drink
  • Oatmeal – top with bananas or apples, or add carrots and raisins to create a Carrot Cake-like oatmeal
  • Hash – try a sweet potato has for a hearty breakfast
  • Frittata – use up leftover roasted vegetables for a veggie-filled dish
  • Sandwiches – load up with different veggies and eggs
  • Pancakes – top whole wheat pancakes with your favorite fruits

Prep The Night Before

By preparing your breakfast food the night before gives you one less thing you need to worry about in the morning. And if time is the main reason you skip breakfast in the morning, now you have no excuse.

What’s your favorite healthy breakfast? Share with us on Facebook, Twitter, LinkedIn, Instagram, and Pinterest! Be sure to join us for breakfast, served until 10:30am, six days a week (Monday-Friday 7:00am-4:00pm, Saturdays 8:00am-4:30pm). Visit us in store or have it delivered via DoorDash or UberEATS.

Energizing Breakfast Foods

A delicious and filling breakfast can help set the tone for the day. Be sure you’re filling up on foods that will fuel you for the rest of the day. Here are some great nutritious and energizing breakfast foods.

  • Avocado
    There’s a reason avocado toast is a popular breakfast food. Loaded with heart healthy fats, B vitamins, and fiber, avocados take longer to digest, and thus, help sustain your energy throughout the day. Next time, top your avocado toast with an egg for more nutritional benefits.
  • Bananas
    Not only are they an easy option for those busy mornings, bananas offer a unique mix of antioxidants, carbohydrates, and potassium that give you an energy boost. Next time you want to reach for an energy drink, try a banana instead.
  • Breakfast Smoothie
    You can craft these to your liking and prepare them ahead of time, making them a healthy and smart option. Fruits and vegetables contains excellent nutrients that will provide you with energy through the day, and adding a source of protein will help to keep you full.
  • Eggs
    This classic and versatile breakfast food is nutrient-rich and a great source of protein. Aside from keeping you full and stabilizing your energy levels, eggs contain choline, which plays a role muscle control, and B vitamins, which convert food into energy.
  • Fresh Fruit
    Why not start your day with nature’s candy? Get your sweet tooth fix without the crash with fresh fruits. Fresh fruits contain powerful antioxidants along with fiber, which helps to keep your blood sugar levels steady.
  • Greek Yogurt
    Greek yogurt is a great source of lean protein (almost two times more than traditional yogurt), fat, and carbohydrates. The protein and fiber combination helps to delay digestion of the meal and avoid the spike and crash in blood sugar.
  • Herbal Tea
    If you can, try swapping your coffee for herbal tea. Since they have less caffeine and are water based, teas are more hydrating and contain phytochemicals and antioxidants that help protect you from free radicals.
  • Lean Meat
    Lean meats provide protein, and the amino acids in proteins help keep you alert throughout the day. Try lean meats like ham, turkey, or smoked salmon.
  • Non-Dairy Milk
    For those with dietary restrictions, non-dairy milk helps to provide vitamins and a lean source of protein sans cholesterol. Also, seek fortified versions as they will have more energy supporting nutrients than others.
  • Peanut Butter
    You may reserve peanut and other nut butters for your snacks later in the day, but adding it to breakfast can give you an extra boost. Remember, the protein and fat (and fiber when possible) combination is key to preventing highs, lows, and crashes, and will help to curb your appetite.
  • Steel-Cut Oatmeal
    Opt for steel-cut oatmeal versus the processed instant oatmeal. Your body has to work harder to break down the steel-cut oats, leaving you with more sustained energy. Also, the soluble fiber in oats helps to slow the digestion of simple carbohydrates, eliminating the spike and crash of blood sugar levels.
  • Whole Grain Bread
    Ditch the white bread – whole grain bread offers more fiber and good fats to keep you fuller longer. Whole grain bread is also fortified with B vitamins, which help with energy production in the body.

What’s your go-to breakfast when you need a little boost in the morning? Share with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest.

Join the Brick Your Neighborhood Deli for breakfast or lunch six days a week! Breakfast is served until 10:30am and we are open weekdays 7:00am-4:00pm and Saturdays 8:00am-4:30pm.