February is Hot Breakfast Month
February is Hot Breakfast Month, oh so many ideas! But before we get into that, let’s talk about what makes a healthy breakfast and why we need it. Along with sleep and exercise breakfast is one of the best ways to recharge your batteries. Also, research has shown that breakfast skippers tend to weigh more than those that eat breakfast regularly. And, lastly, the most compelling reason to eat breakfast is that it tastes great!
It’s important to understand one simple thing about breakfast besides the fact that you need to eat it every day. Your breakfast should consist of carbohydrates, protein and fat foods. Why’s that?
Let’s say you have the following for breakfast: instant oatmeal, a teaspoon of sugar, a glass of orange juice, and a cup of coffee. This breakfast gives you caffeine, glucose, soluble fiber, fructose and a few vitamins. The problem is that it is a sugar-heavy breakfast that will cause your blood glucose (sugar) levels to soar and then when they are metabolized in 2 hours, your blood glucose levels plummet fast causing you to feel STARVING and your energy crashes.
So, what should we eat? Our bodies are designed to use a balance of unrefined carbs, quality fats and proteins. Eating carbohydrates, protein and fat at breakfast keeps your blood sugar under control and helps to avoid cravings and energy crashes.
Think of carbohydrates as the kindling of a fire and the fats as logs. We need both! Quality fat slows down the absorption of blood glucose in the bloodstream, providing satiation to keep you fuller longer. Here are some examples of healthy fats to include in your breakfasts:
Avocado or Avocado oil, Olives or Olive oil, Egg Yolks, Grass-fed Butter, Coconut Oil, Nuts and Seeds, Nut Butters, Animal fats, Coconut Milk, Wild Caught Fish
High energy carbohydrates provide the body and brain with fiber and nutrients. Think whole-grain cereal (hot or cold), bread, tortillas, muffins, old fashioned oatmeal, waffles or even leftover rice or pasta.
Protein often is a missing link in morning meals and it’s needed to go strong until lunch. Think a slice of Canadian bacon, an egg, a slice of lean deli meat or low-fat cheese, a container of low-fat yogurt, a scoop of low-fat cottage cheese, a cup of milk or handful of nuts. Other healthy protein choices would be: grass fed beef, free range chicken, turkey, lamb pork, quinoa, pork, soaked legumes.
Since it is Hot Breakfast Month, here are a few ideas that combine carbohydrate fat and protein such as hot pita egg sandwiches, apple pancakes with yogurt, hash browns with eggs and spinach. To save time, there are many healthy organic products available for you at Fresh & Natural. Here are a few:
Free range eggs, Amy’s Breakfast Burritos, Birch Benders Pancake and Waffle Mix (Regular, Gluten Free or Keto varieties), Bob’s Red Mill Organic Oatmeal; Amy’s Tofu Scramble; freshly made sausage links as well as many hormone and nitrate free meats.
Let’s not forget our Hot Breakfast Deli offering: the hot ham, cheese and egg muffin to go. Yum! You can order ahead or purchase as you come in.
Enjoy a great day with the start of a healthy breakfast. You won’t regret it!
Author: Michelle Hanson
Michelle Hanson, MA, RD, LD is Fresh & Natural Food’s Registered Dietitian. She received a Bachelor of Science degree in Nutrition and Clinical Dietetics with a minor in Community Health from the University of Minnesota – Twin Cities. She is a registered dietitian and current member of the Academy of Nutrition and Dietetics. Michelle has been a nutrition consultant for numerous years as well as a nutrition research director at the University of Minnesota – Twin Cities.
Michelle is passionate about food and nutrition and believes in helping people find simple, realistic ways to make healthy eating a part of their everyday lifestyle.
If you are interested in meeting Michelle or have questions for her, you can email her at: firstname.lastname@example.org. She will look forward to meeting you!