Rise and Shine: The Secrets of Good Back-to-School Breakfasts for Busy Families
Breakfast is widely considered one of the most important meals of the day, with more than 80% of adults over the age of 20 consuming breakfast on a given day, according to the Center for Disease Control and Prevention (CDC).
From cereal to bagels, from fruit to waffles, the choice of breakfast for Americans can vary widely. Fox News Digital spoke with two health experts about the breakfast foods they consider the best selections for starting out the day on the right foot.
Registered dietitian and food blogger Lauren Harris-Pincus, based in New York, shared her recommendations for the best breakfast foods to ensure you’re getting enough protein, fiber, energy, and more. Check out what she said:
1. Greek Yogurt
Consider eating Greek yogurt for breakfast as it’s an opportunity to add other nutrients to your meal as well. The plain, nonfat variety packs 18 grams of protein in a ¾ cup serving with 15% of the daily value of calcium as well as gut-supporting probiotics. You can also add fruit, nuts, seeds, and more for flavor and fiber.
2. Soy Milk
If you’re looking for a non-dairy protein option, soy milk can be a great source of protein in the morning. Look for choices that are fortified with calcium, vitamin D, and vitamins B12. Soy milk is the closest to dairy milk with seven grams of protein. Stick with an unsweetened option if you’re watching your blood sugar or carb intake.
3. Berries
Another great breakfast food option is anything involving berries—specifically raspberries and blackberries. They are high in anthocyanins, which have anti-inflammatory effects and may help prevent lifestyle diseases like cardiovascular disease, diabetes, and cancer. Those two types of berries are the highest in fiber and the easiest way for women to get their daily allotment.
Tanya Freirich, a registered dietitian nutritionist based in Charlotte, North Carolina, also shared her top recommendations for breakfast food choices:
4. Eggs
Eggs are a great breakfast option that can be packed with protein. They are an easy “base” for adding vegetables to a breakfast option. They also include vitamins such as vitamin D, B12, and A, calcium, potassium, folate, choline, and more. The American Heart Association recommends eating a maximum of two eggs per day.
5. Overnight Oats
Overnight oats are growing in popularity for meal preppers due to their simplicity and health benefits. They can be prepared in advance and are an easy base to add fruit, nuts, and seeds. Oats, in particular, are a fantastic source of fiber—the specific type that can help lower cholesterol numbers and benefit our gut microbiome. You can customize this choice to your liking by adding nuts, seeds, and fruits. In comparison to refined grains, oats will help keep your blood sugar and energy steadier throughout the morning hours.
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Brittany Kasko is a lifestyle production assistant with Fox News Digital.
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