Breakfast is the most important meal of the day. I firmly believe that. And when I don’t eat a good solid breakfast before jumping into my day, I almost certainly end up feeling sluggish before lunchtime rolls around. On the other hand, when I include healthy fats and protein in my morning meal, I have noticeably more energy throughout the day. There is good reason for this.
Simple carbohydrates such as, fresh fruit, honey in tea, maple syrup in hot cereal, or fresh-squeezed juices, provide a quick source of energy for our brain and muscles. Think of them as kindling or paper foods – they burn quickly and you’ll be hungry and sluggish in a short time. The more complex carbohydrates like vegetables or whole grain cereal take longer to breakdown, and therefore will burn a bit longer than simple carbs. The best source for sustained energy are healthy fats. Fats burn the longest by far. They are the logs on the fire – burning slower to provide endurance and a feeling of being satisfied between meals. This is good.
So what are some ideas for a healthy breakfast that incorporate good fats and protein you ask? There are the tried and true standards of course. Scrambled eggs, a side of grass-fed bacon or sausage, and whole grain toast with butter. Or hot whole grain cereal with maple syrup or honey, plus a good shot of cream or pad of butter. The healthy fat in the cream and butter slow the burn rate of the carbohydrate and minimize the effect on the body. Result – longer burning energy.
Yea okay, breakfast may be the most important meal of the day, but it can also be the toughest one to pull together. Everyone is rushing to get through their morning rituals and on their way. Often times we are also trying to pack lunches or prep dinner or put our to-do list together for the day. We need quick and easy, right? Here are a few ideas on how to incorporate proteins and healthy fats into breakfast for yourself and your family:
Avocados. Avocados are an exceptionally healthy form of fat and very versatile. Include one in a smoothie. Eat a half of one with a hardboiled egg for your protein. Make guacamole and spread it on a brown rice cake.
Almond butter. It is a tasty source of fat and protein and much healthier than peanut butter. Add a couple of tablespoons to a smoothie along with a fresh raw egg. Slather it on a sliced apple, celery, banana or a piece of whole grain toast.
Hardboiled eggs. You really can’t beat the convenience. Add a few shakes of sea salt and you have a perfect source of protein along with a good shot of minerals to start your day.
Cheese. A convenient form of healthy fat and protein. Raw milk cheeses are best. Eat whole fat cheeses only. Enjoy a few scoops or a couple of slices along with your hardboiled egg or smoothie.
Yogurt and kefir. Yogurt and kefir are good sources of protein and have the extra benefit of being a fermented food so it aids your digestion (topic for a future post). Eat only whole fat versions without additives, avoiding added sugar in particular, which defeats the purpose. FAGE Greek Yogurt, Brown Cow, or Butterworks yogurts are good brands. Or you can make it yourself. It’s really quite easy. Add it to your smoothie or eat along with guacamole on a brown rice cake.