Better Breakfast Month: Why Your Morning Meal Matters
- Kellie Blake RDN,LD,IFNCP
- Sep 26
- 3 min read
September is Better Breakfast Month, a reminder of the power a well-balanced morning meal has in setting the tone for your day. While breakfast has often been called “the most important meal,” many people either skip it or grab quick, highly processed foods that offer little staying power. Taking a few extra minutes to make healthier choices in the morning can set you up for improved energy and focus, as well as help you improve your long-term health.
Why Breakfast Matters
After an overnight fast, your body needs fuel to restore blood sugar levels and supply your brain and muscles with energy. A balanced breakfast has been linked to:
Improved concentration and memory – particularly important for students and healthcare workers.
Stable blood sugar – helping prevent energy crashes and mid-morning cravings.
Better nutrient intake – breakfast eaters are more likely to meet daily needs for fiber, vitamins, and minerals.
Weight management support – a nourishing morning meal may reduce overeating later in the day.
Building a Better Breakfast
The key to a healthy breakfast is balance. Aim to include:
Protein such as eggs, Greek yogurt, nut butter, cottage cheese, and lean meats.
Fiber-rich carbohydrates: oats, whole-grain toast, fruits, and vegetables.
Healthy fats: avocados, nuts, seeds, and olive oil.
This well-rounded combination provides lasting energy and keeps you feeling full longer. Here are some specific benefits of consuming all three macronutrients at breakfast:
Nutrient | Benefit |
Protein (>30 grams) | · Better appetite control · More calories burned · Reduced carbohydrate cravings · Better gut health · More muscle mass (if you also lift weights) |
Fiber | · Better gut health · Better blood sugar control · Better appetite control |
Healthy Fat | · Better blood sugar control · Reduced cravings and increased satiety · Increase energy |
Quick and Nutritious Ideas
Overnight oats topped with fresh berries, pecans, and chia seeds.
Vegetable omelet with a slice of whole-grain toast.
Smoothie blended with Greek yogurt, spinach, banana, and nut butter.
Whole grain wrap with eggs, avocado, and salsa.
Whole-grain toast topped with a fried egg, avocado, and salsa.
Plain Greek Yogurt topped with fresh blueberries, honey, and peanuts.
Egg muffins made with shredded cheese, bell peppers, onions, and mushrooms
Chicken or egg salad sandwich on whole-grain bread with a apple slices and almond butter.
Loaded vegetable beef soup and nut crackers.
Ground turkey breakfast bowl with sweet potato, kale, onion, bell pepper, and eggs.
LEFTOVERS!
Tips for Success
Building a better breakfast doesn’t just happen! It takes a little effort – here are some tips for success:
Plan: Prepare ingredients the night before to save time.
Keep it simple: Even a piece of fruit, mozzarella cheese stick, and a handful of nuts is better than skipping breakfast altogether.
Limit added sugars: Choose whole foods over pastries, sweetened cereals, or flavored coffee drinks.
Listen to your body: If you’re not hungry first thing, have a lighter option and then add a more substantial mid-morning snack.
The Takeaway
Better Breakfast Month is the perfect opportunity to refresh your morning routine. By focusing on nutrient-dense foods, you can transform breakfast into a powerful tool for energy, focus, and long-term well-being!
Check out one of my favorite nutrient-dense and filling breakfast recipes from my first psoriasis cookbook: The Psoriasis Diet Cookbook
If you'd like to have a personalized solution for your health challenges, contact us at https://www.nutrisensenutrition.com/ to schedule an appointment.
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