Breakfast can aid better memory and concentration.

The saying, “breakfast is the most important meal of the day” has been around for as long as most of us can remember. That’s because there are facts in that statement. This first meal of your day replenishes your supply of glucose to boost energy and alertness, enhances your mood and has an impact on maintaining a healthy weight. 

Breakfast is also a meal that can be enjoyed with healthier food or full of indulgence. Most of the time you’ll want to have a balanced breakfast, and only occasionally splurge on treats. 

So what makes a balanced breakfast? Ideally, it would include three food groups, or at least two if you’re in a hurry. 

• Protein: Choose a food that has plenty of protein like Greek yogurt, nuts or seeds.
• Whole grains: These are packed with fiber and often have many nutrients such as vitamin B, iron and folate. An example could be whole oats like in these baked oatmeal cups or overnight oats.
• Fruit or vegetable: Fruits and vegetables are loaded with antioxidants. A quick easy breakfast option could be blueberries mixed with Greek yogurt and some chopped nuts. You could also try adding some diced bell peppers and onions to your egg and enjoy it with and a slice of whole grain toast. 

Consider these healthy tips to get breakfast on the table in no time. 

• Prep food ahead of time. Many breakfasts can be prepared in bulk and then taken out of the freezer the night before to enjoy in the morning. For example, make your own blueberry pancakes or waffles and freeze them to have available when needed. 
• Use whole foods whenever possible. The fewer ingredients the food has, the better it probably is for you. Ask yourself, would the ingredients look familiar to great-grandma? If not, maybe choose some that would.   
• Choose foods high in fiber. Foods high in fiber can help keep you fuller longer, and carry you through to lunch.