Want to know what to eat for breakfast so you’ll have more energy to last you through the day? Read on!

Female legs running on road with sunset in background

Image source: Greatist

Okay, so we know that eating breakfast is a healthy habit. Now the next complication arises – what in the world do we eat for breakfast?! The answer….probably won’t surprise you, because it’s balance. I know, I know – balance again. But it’s true! Let’s break it down, food group by food group.

Protein

Breakfast plate with two eggs, avocado slices, and granola crumbles

Image source: Sprinkle of Green

This is the #1 nutrient that’s often missing in typical Asian breakfasts. Think back on your childhood breakfasts of toast spread with butter, or pieces of (very sweet) kuih, or even a bowl of noodles with some measly strips of meat (if any). All very low-protein options!

This is unfortunate, as including protein during breakfast keeps you full and stabilizes your blood sugar levels early in the day. Common protein breakfast foods are eggs, dairy products, nuts and nut butters, and superfoods like chia seeds or flax seeds.

Fiber

White bowl of granola, milk, and fresh fruits (oranges, blackberries, grapefruit) with flass of orange juice in background

Image source: Cooking Light

If you tend to eat out for even one meal a day, it can be difficult to meet your daily fiber needs. Breakfast is a great opportunity to top up on fiber via whole grains (especially oats), fruits, and nuts and seeds!

The best part is, the fiber that you get from these typically ‘breakfast’ foods is soluble fiber, which is especially good for heart health. The other kind of fiber, insoluble fiber, is easier to get from vegetables and other grains through the rest of the day.

Healthy Fat

Slice of toast with mashed avocado, raw onion slices, and sliced salmon

Image source: Serious Eats

If you find your stomach growling before lunchtime, it may be time to add some healthy fat into your breakfast. Fat in general takes longer to digest, keeping you full and satisfied for longer. Plus, if you make it a point to take in healthy fats, it’s good for your heart too! Win-win.

Healthy fats can be found in nuts and nut butters, seeds, avocado, olive oil, and oily fish like tuna and salmon. All delicious options for breakfast! But of course, fat (even the healthy kind) is still high in calories, so don’t go overboard – pick one of the healthy fat options at a time!

Complex Carbohydrates

Jars of overnight oats topped with fresh fruits

Image source: Betty Crocker

After fasting all night (hopefully no midnight snacking was involved), your body needs a source of fuel. Complex carbohydrates such as whole grain cereals, bread, and quinoa, or even starchy vegetables like sweet potato, pumpkin, or corn are great for providing sustained energy to last you through the day.

Putting it all together…

So here’s what to eat for breakfast:

Whole grain cereal (e.g. granola) with dairy or soy milk, topped with slices of fresh fruit and a spoonful of flax seeds.

Whole grain toast with light tuna and cucumber slices, and a piece of fruit on the side.

Scrambled eggs with avocado over quinoa.

A parfait of granola, yogurt, fresh fruit, and chia seeds.

The list is endless! And most of these can be prepared in under 5 minutes. So now you know what to eat for breakfast…go make your own superbreakfast today!

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