6 Breakfasts to Boost Energy
When managing fatigue, it’s important to choose foods that give you energy that lasts. Protein, fiber and heart-healthy fats are three nutrients that can keep you full for longer, and give you a more steady supply of energy. Let’s look at some ways to start the day strong.
- Homemade breakfast sandwiches: Whole grains provide fiber so choose a 100% whole wheat english muffin or toast. Cook an egg how you prefer to get some heart healthy fats and protein. Choosing some cheese or avocado as a topping can give you an extra boost of fat too. Feeling fancy? Cook some veggies in with your egg for even more fiber.
- Yogurt parfaits: Greek yogurt is a great source of protein to use as your breakfast base. Increase your fat, fiber and protein through toppings like fruit, nuts, coconut, nut butters, and seeds. Not a yogurt person? Oatmeal works as a base too—choosing old-fashioned or steel cut oats over instant keeps the fiber level high.
- More-filling muffins: If you’re a sweet breakfast person that’s OK. Try looking into recipes where the muffin base is part oat or almond meal instead of just flour. That will increase the fiber level. Add peanut butter on top for an extra protein and fat source, if you’d like.
- Loaded toast: Toast is an easy breakfast to make in a rush, but it often doesn’t have many of the nutrients that keep you full. Try adding sweet toppings like peanut butter and banana or savory ones like cottage cheese, tomatoes and herbs to give it some staying power.
- Grab ‘n go shakes: Whether you have a tight morning schedule, or are experiencing symptoms like nausea that make breakfast hard, protein shakes can be an easier way to get some nutrition in the morning. Look for protein shakes in a flavor you enjoy at your local store or online.
- Anything goes: If you’re struggling to eat enough to keep your energy levels up and something sounds good that might not traditionally be considered a breakfast food—that’s OK. Dinner leftovers, lunch favorites or even really filling snacks can all be eaten at any time of day, if you prefer those to breakfast classics.
Starting your day with a nutrient-dense meal, such as one containing fiber, protein and heart-healthy fats can help maintain your energy throughout the day. Even taking small steps such as adding an extra punch to your existing breakfast is a great way to start your day off strong and keep your energy level up.
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