STILLWATER, Okla. – Starting the day with a balanced breakfast is a great way to fuel the body for a busy schedule. While some people carefully plan healthy lunches and dinners, breakfast is often given little thought and eaten on the go, even though it is the most important meal of the day.
After a night of fasting, the human body needs proper refueling to restore energy levels and jumpstart metabolism, said Nila Pradhananga, Oklahoma State University Extension food and nutrition security specialist.
“Research shows that eating a balanced breakfast is linked to lower stress and mood improvement,” she said. “A balanced breakfast of protein, fiber, and healthy fats will stabilize blood sugar and help prevent energy crashes. Oftentimes, when people are in a hurry, they’ll just grab a breakfast pastry or a bowl of sugary cereal, which leads to fatigue and sluggishness later in the morning.”
Despite feeling a time crunch in the morning, breakfast doesn’t have to be elaborate to be effective.
Build a healthy breakfast around whole grains, protein, fruits/vegetables, and dairy or fortified alternatives.
Pradhananga said eggs are a great, versatile choice, but they aren’t the only holy grail of breakfast. One large egg contains about 6 grams of protein, along with important nutrients such as vitamin D, choline and healthy fats.
“Most people don’t want to eat eggs every day. Instead, try Greek yogurt, oatmeal, tofu, cottage cheese, beans/lentils, smoothies and chia puddings,” she said. “Pair the yogurt with a banana or a slice of whole- grain toast with nut butter – this is a great choice for a quick grab-and-go breakfast.”
Many people experience increased irritability and fatigue when they skip breakfast. These healthy food choices will help restore glucose levels and support cognitive function.
A protein-rich breakfast improves satiety, supports sustained energy release, and helps maintain better metabolic control throughout the day.
“Planning your breakfast can make it easier to incorporate healthy options into your daily routine, which will provide the needed fuel to get your day started on the right foot,” she said.
