A Healthy Breakfast
Marie-Annick Courtier 
Essential nutrients and tips for a healthy breakfast.
We've all heard that a healthy breakfast sets the tone for the day, fueling your body and mind with essential nutrients. But what is considered a nutritious breakfast? I have been asked this question several times, so I thought I would share the information I often relay to my clients.
First, I would recommend you consider the following four food groups for a nutritious breakfast:
1. An Unsweetened Drink such as coffee, tea, herbal tea, broth, or freshly made smoothie. Chocolate Milk is ok on special occasions. Use unsweetened cocoa powder to make your chocolate milk. There is nothing wrong with a glass of water (optional: with freshly squeezed citrus juice in it) as well.
2. A Lean Protein: Beans, lentils, home-cooked turkey or chicken breast, fish, eggs, plain regular/low-fat Greek yogurt, lean cheese, nut butters, or nuts (ex. almonds, walnuts, pistachios, hazelnuts, cashews, or peanuts).
3. Grains: Oatmeal, muesli, quinoa, porridge, millet, brown rice, wild rice, quinoa, cracked wheat such as bulgur, whole grain barley, whole wheat pasta, whole-grain cereals, whole wheat bread, whole wheat crepes, and buckwheat pancakes (be careful with toppings, as they can add lots of calories).
4. Fruits/Vegetables: A seasonal fruit, a cup of mixed fruits, or chopped vegetables. Fruits can easily be added to cereals, mixed with yogurt, or set as a side dish. Vegetables, including greens, can be added to eggs, beans/lentils, cooked sliced chicken or turkey meats, fish, or nut butters.
Secondly, I would emphasize that regularly choosing a vegetarian breakfast supports heart health, weight management, better digestion, and sustainability while providing essential nutrients. That said, be mindful to ensure getting sufficient plant-based proteins for a well-balanced, nutritious meal. On special occasions, you can indulge in less-healthy foods, particularly animal products.
Below are some simple breakfast menu ideas easily adjustable to fit your nutritional needs.
1. Tea – 2 sunny side-up eggs – 1 slice pumpernickel bread - lettuce leaves and a few tomato slices - 1/2 cup watermelon.
2. Plain Coffee – 1/2 cup muesli with milk or plain yogurt – 2 Tbsp. sliced almonds – 1/2 cup raspberries.
3. Vegetable Broth – Omelet Provencal – 1 slice oat-nut bread – 1/2 cup blueberries.
4. 1 smoothie made from unsweetened juice, 1/2 banana, 2 Tbsp. oat, 1/2 cup mixed berries, 1 Tbsp. flaxseeds, 1/2 cup greens, 2 Tbsp. nuts and 1/4 cup plain Greek yogurt.
5. Tea – 2 scrambled eggs or hard-boiled egg– 1 slice oat nut bread - 1/2 cup fresh mixed fruits.
6. Herbal Tea - Lentils and Vegetables Soup - 1 small apple.
7. Water with lemon – 1 cup cooked Porridge – 2 Tbsp. walnuts – 1 seasonal fruit portion.
8. Plain Coffee – 1 whole wheat bagel – 1 Tbsp. almond butter – 1 cup cherries.
9. Tea – 2 medium-sized buckwheat pancakes – 1 oz. Cottage Cheese – 1 Tbsp. maple syrup - 1/2 cup strawberries.
10. Plain Coffee – 1 regular sized bran muffin (not extra-large) - 1 plain yogurt – 2 apricots.
11. Tisane – 1/2 cup cooked quinoa mixed with 1/4 cup almond milk – 1/2 diced banana – 2 chopped dried apricots – 1 tsp. dried cranberries - 2 tsp. pistachios.
12. Tea – 2 oz. sliced chicken breast – 1 pumpernickel bread slice – 1 tsp. mustard – 1/4 cup spinach - 4 tomato slices – 2 small plums.
13. Coffee – 2 poached eggs served over 2 cups fresh spinach and 1 sliced tomato – 1 pear.
14. Tisane – 1 whole grain bagel - 2 oz. smoked salmon - 1 Tbsp. low-fat cream cheese – 1 mango.
15. Tea – 1/2 cup uncooked oatmeal or steel cut oats with cinnamon– 1 cup water or milk – 1 Tbsp. nuts – 1 tsp. dried cranberries -1/2 apple.
Want more ideas? Check my online recipes or My books on Amazon.
Categories: : Coaching Tips, Health, Recipes, Wellness
