• Steph

How Nutritionists fuel for the morning

Updated: Apr 28, 2019

Create We've all heard since we were kids that breakfast is the most important meal of the day. Here's what I eat to fuel my body for whatever comes up!

There's a million different breakfast options out there, and many of them are great starts to your healthy diet. Here's a few ideas if you're looking to change up your morning meal but still get the nutrients you need to be energized throughout the day.

What one person loves for breakfast, another might hate. There's no one right way to eat, but choosing healthy options is always your best bet.

I usually eat the same thing for breakfast pretty much everyday, because well, its easy, healthy and yummy. But, you don't have to. Mix it up if you want!


Try the basic eggs, meat and toast


My normal morning start is three scrambled eggs (from my chickens outside) with shredded cheddar cheese on top, three slices of bacon (grass fed from my local butcher shop), and sometimes a slice of healthy toasted bread with butter (NOT MARGARINE!) on top. YUM! This meal is full of healthy fats to keep me fuller longer, give me a long lasting source of energy, and balance my blood sugar levels. It's also a great source of protein to fuel me for the day. It's also a source of fiber, to feed my gut bacteria and help me feel full longer as well. There's a wide nutrient profile here as well, full of vitamins and minerals to fuel my cells and help my body stay in balance. You can cook your eggs however you want, and swap out the bacon for sausage if it's more your thing. Make it your own, but choose well sourced ingredients for the healthiest meal possible.


Give steel cut oats a try


Oatmeal has gotten a bad rap lately, and its no wonder why. The instant flavored oatmeals most people eat are loaded with sugar and simple carbohydrates that your body uses up very quickly, leaving you hungry in an hour or two and giving you high, then low, blood sugar levels. A better option is to try steel cut, long cooking oatmeal. This kind is full of fiber and protein, to keep you full longer and give you a good source of longer lasting energy than simple carbs do. Add in some grass fed butter, for healthy fats, and you've just upped the health level again. Try some blueberries or sliced strawberries to add some antioxidants, and flavor with maple syrup or honey for a touch of sweetness from a healthy complex sugar source. Voila! a yummy, healthy meal to start your day.




Protein Pancakes


I *LOVE* these pancakes from Kodiak Cakes! They are delicious, made from healthy whole grains, and pack a powerful protein punch (and they come in dark chocolate flavor too!). I make them with whole milk and eggs from my own chickens to up the nutrient profile as well. I also add a tablespoon of cinnamon and a scoop of collagen powder to the batter before cooking. Of course, you can always make your own protein pancakes, but be sure to choose whole grains and a quality protein powder if you do. I top them with grass fed butter and a hint of real maple syrup. Add a side of bacon breakfast sausage if you wish. Delish!!


Healthy French Toast


I'm also a big fan of french toast about once a week. There's something about the crispy outside and soft inside that just makes my mouth water. As always, choose a healthy bread (like this one that I use) as your base, and choose free range eggs as well. I like to add cinnamon to mine as I cook it, for the antioxidants and the yummy taste. I'll cook my bacon first, then cook the french toast in the bacon grease. Top it with grass fed butter and a little real maple syrup plus a side of grass fed bacon for a healthy start to your day. I'm so hungry now!




Avocado on Toast


Avocados are loaded with healthy fats and vitamins and minerals, so they're a great food to start your day with. Try some on a healthy toasted bread, topped with an egg and add a side of turkey bacon to up your protein content. You can mash the avocado with some salt, pepper, lime juice and cilantro to make a tasty spread sure to please your taste buds.


Healthy Homemade Muffins


There's a lot of different recipes out there for healthy morning muffins that you can make ahead and just grab on the go. From apple or blueberry to egg and ham cups, you have many options to satisfy your taste buds when you don't have a lot of time to cook. Be sure to choose healthy ingredients to give yourself the best start to the day. Choose whole grains, free range eggs, healthy fats (like butter), fresh or frozen fruits, and healthy sugars (like maple syrup or honey) when cooking your muffins.


There's so many options for breakfast, but the most important thing is to just eat something every morning. Your body needs the fuel after fasting overnight to give you energy and put you in a good mood for the day. Whether you eat the same thing every day, or you like to switch it up, give your body the healthy start it craves every morning to set yourself up for the healthiest day possible!


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