Morning inspiration: Choosing a better breakfast

The alarm beeps as you gaze out the window at the soft sunlight welcoming the day. You roll out of bed and your stomach grumbles. You stumble to the kitchen to see how you can tame the hunger pangs, ultimately reaching for a doughnut or prepackaged breakfast bar. While this may satisfy momentarily, it won’t fuel you through the morning. As your blood sugar spikes, you’ll feel a short burst of energy followed by a mid-morning crash that leaves you exhausted and hungry. You need to kick the quick fix and instead choose a better breakfast.
When you eat a wholesome meal to start your day, you give your body and mind the fuel it needs all morning long. Whether at home or on-the-go, eating well during the most important meal of the day is easier than many people think. Here are a few tips to keep you satisfied:
Plenty of protein: Protein helps you feel full longer so you’re less likely to need a mid-morning pick-me-up. Plus, protein is an important building block for the body, helping support bones, muscles, cartilage, skin, and blood. Try adding protein-packed foods to your breakfast, such as meat, beans, nut butters, and eggs.
Necessary nutrients: According to Registered Dietitian and Nutritionist Dawn Jackson Blatner, eggs are a classic breakfast food, but there’s one easy change that can supercharge any meal.
Fresh produce: Adding fresh fruits and vegetables to breakfast not only gives you extra vitamins and minerals, it also helps you keep meals fresh and interesting. Add lettuce and sliced peppers to your egg sandwich. Top your oatmeal with chopped peaches or favourite seasonal fruit. Become a mix-master by blending smoothies in endless combinations to satisfy taste buds.
Whole grains: Like protein, whole grains help you to feel satisfied longer, so you don’t feel the need to eat until lunchtime. In general, most people need to eat about 6-8 ounces of grains daily, according to the USDA. Half of that should be whole grains. To boost your breakfast, choose whole-grain cereals, stuff a whole-grain tortilla with scrambled eggs, or top whole-grain toast with nut butters.