The Power of a Balanced Breakfast

Breakfast is often praised as the most important meal of the day — and for good reason. It kickstarts your metabolism, replenishes your energy and sets the tone for the day. But not all breakfasts are created equal.

“When it comes to putting together a well-rounded breakfast, I tell my patients to always think, ‘where are my plants?’, says Sharon Katzman, RD, a registered dietitian at Atlantic Health System. “When you increase plants in your diet, you increase your fiber intake. This helps to normalize blood sugar, cholesterol, bowel movements, gut bacteria, and keeps you feeling full and satisfied.”

Fueling Up with Healthy Fats, Proteins and Carbs

Think of your body as a high-performance machine that requires the right fuel to function at its best. When that fuel comes from whole foods and plants, it will improve your focus and energy, help you maintain healthy weight and support your internal organs and systems.

Here’s how the three macronutrients go to work in your body:

• Fats are essential for brain health, hormone production, and nutrient absorption.
• Proteins make you feel full and satisfied and help with muscle repair and growth.
• Carbohydrates are the primary source of energy for your body and brain.

“It’s important to focus on the micronutrients, too, which are the vitamins and minerals within the fats, proteins, and carbs that you choose. This means choosing unsaturated fats, lean proteins and complex carbohydrates,” says Sharon.

The Benefits of the Balancing Act

Combining these three types of healthy macronutrients into your breakfast:

• Sustains your energy level throughout the morning and prevent crashes later in the day.
• Stabilizes your blood sugar to reduce cravings and overeating later.
• Promotes mental clarity and focus so it is easier to tackle tasks and stay productive.
• Supports a healthy metabolism for weight management and overall well-being.

“Contrary to popular belief, skipping breakfast or choosing low-calorie processed foods can sabotage your weight loss effort,” says Sharon. “A balanced breakfast regulates the hunger hormones. This keeps you feeling satisfied so you’re less likely to reach for unhealthy snacks later.”

“When you starting your day off right with a balanced breakfast, it’s a game changer for health, weight and overall well-being. It fuels your body with nutrients that will benefit your body all day long.”