Breakfast: The Key to a Healthy Metabolism

When it comes to boosting your metabolism, eating a well-balanced breakfast is at the top of the list.  

Just like a car can’t run without fuel, our bodies can’t work at their best without food. To get your body going, start your day with grain foods – both whole and enriched – combined with other nutrient-dense foods (fruit, milk, and lean protein). Not only are grain foods affordable and versatile, but they also include plant-based protein and many essential vitamins and minerals that give you energy to tackle your day! 

Grains provide thiamin (vitamin B1) and niacin (vitamin B3) both of which play an important role in energy metabolism. Grains are also a source of fiber, iron, zinc, magnesium, and calcium that contribute to your overall health. Perhaps most importantly for those seeking to lose or maintain a healthy weight, certain grain foods can help keep you full. One study found that oatmeal for breakfast may increase satiety and lead to a lower-calorie lunch. 

Below are great breakfast ideas that incorporate grains and at least two other food groups to make each recipe a super meal: 

  • Oatmeal topped with fresh fruit (strawberries, blueberries and/or bananas) and chopped nuts such as almonds and walnuts. 
  • Homemade granola, which provides dietary fiber, combined with Greek yogurt and fresh fruit. 
  • “Tougher bark,” made by combining one single-size yogurt, 1/4 cup fruit, and a handful of cereal. Lay it out on cookie sheet and freeze.
  • Low-sugar cereal (whole grain or enriched fortified grain) with a few spoonfuls of low-fat yogurt or cottage cheese and fresh fruit. 
  • 100% whole grain bread, toasted, and topped with nut butter or avocado, both of which provide dietary fiber and healthy fats. 
  • A homemade breakfast burrito made with with 1 or 2 scrambled eggs, avocado, salsa, and a sprinkle of low-fat cheese, rolled up in a flour tortilla. 

Check out our recipes for sweet and savory breakfast choices.