Healthy Morning Habits
Finnegan Flynn
| 16-08-2025
· Food Team
Breakfast is often called the most important meal of the day—and for good reason. A well-chosen breakfast fuels our bodies, wakes up our metabolism, and sets the tone for how we feel all morning.
Today, let’s explore the healthiest ways to eat breakfast, practical tips to make it both nutritious and delicious, and what U.S. experts recommend for starting our day right.
Start with Whole Grains
Whole grains are an excellent source of energy and essential carbohydrates. Foods like oatmeal, whole wheat bread, or whole grain cereal release energy slowly, helping us feel full longer and keeping our blood sugar steady.
According to Dr. Lisa Young, a nutrition expert and adjunct professor at NYU, “Whole grains provide fiber that stabilizes blood sugar, which is key for sustained energy throughout the morning. Skipping them can lead to mid-morning fatigue.”
We can enjoy a warm bowl of oatmeal with fresh fruit or a slice of whole wheat toast topped with nut butter. These foods provide fiber, which aids digestion and supports a healthy metabolism.
Include Protein in Every Meal
Protein is crucial for feeling full and maintaining muscle health. Eggs, low-fat yogurt, beans, or nuts are great choices.
Registered dietitian Keri Gans notes, “A protein-rich breakfast helps curb cravings later in the day and supports lean muscle. Even a small portion of eggs or Greek yogurt makes a big difference.”
For example, we can have a boiled or poached egg with whole wheat toast, or mix Greek yogurt with berries and a handful of nuts. Including protein in the morning stabilizes energy and reduces cravings later in the day.
Don’t Forget Fruits and Vegetables
Fruits and vegetables provide vitamins, minerals, and antioxidants that strengthen immunity and overall health.
According to Dr. Marion Nestle, a public health professor at NYU, “Incorporating fruits and vegetables into breakfast increases nutrient density and sets a positive tone for healthy choices throughout the day.”
We can add vegetables into omelets or include fresh fruits in our cereal or yogurt. Berries, banana slices, spinach, or cherry tomatoes are simple options that make breakfast colorful, tasty, and nutrient-packed.
Limit Added Sugar
High-sugar foods like pastries, sweetened drinks, or candies cause blood sugar spikes and energy crashes.
Dr. David Ludwig, a leading endocrinologist at Harvard, advises, “Reducing added sugar at breakfast helps prevent mid-morning energy crashes and keeps hunger under control.”
Instead, we can opt for natural sweetness—like fresh fruit or a small amount of unsweetened jam. Homemade oatmeal or yogurt bowls allow us to control sugar content while still enjoying delicious flavors.
Mind Portion Sizes
Even healthy foods can overwhelm our system if eaten in excess.
We should eat just enough to feel energized, not stuffed. Paying attention to portion sizes, eating slowly, and chewing thoroughly all help digestion and prevent overeating.
Keri Gans adds, “Mindful eating in the morning—taking time and focusing on our food—can improve digestion and prevent unnecessary snacking later.”
Practice Mindful Breakfast Habits
How we eat is just as important as what we eat.
We can set aside time for breakfast, avoid rushing, and drink a glass of water first thing in the morning. Sitting down and focusing on our meal improves digestion and allows us to truly enjoy it.
Dr. Lisa Young emphasizes, “Mindful eating helps us connect with our hunger cues and enhances the overall experience of breakfast.”
Start Your Day Right
A healthy breakfast isn’t just food—it’s our daily boost for body and mind. By including whole grains, protein, fresh fruits and vegetables, cutting back on added sugar, and practicing mindful eating, we set ourselves up for a strong, energized morning.
Lykkers, let’s treat breakfast as our morning ritual. Enjoy every bite, follow expert tips, and feel the difference in your energy, focus, and mood throughout the day!
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Video by Senior Health Sense