Breakfast for Champions

Calling breakfast the most important meal of the day is not just a tagline for cereal commercials.

Starting the day with thoughtful calories can put anyone, especially young people, on the right track for school, sports, activities and mood.

As adults, we know that people approach the first meal of the day differently depending on their individual activity levels and health requirements. Young people can all benefit from an early meal, although the challenge might be appealing to individual tastes and preferences.

A good approach is the Rule of Three, which aims for a mix of protein, complex carbohydrates and fiber. This allows for various food preferences and appetites while fulfilling basic energy requirements:

• Protein provides stable energy, appetite control, helps you feel fuller longer and helps prevent spikes in blood sugar that can lead to energy volatility. Breakfast favorites include eggs, Greek yogurt and cottage cheese.

• Complex carbohydrates are a great energy source for cognitive functions like memory, attention and learning. Whole grains, oatmeal and fruit are great options to provide a steady fuel source to the brain that won’t cause crashes like refined carbs and sugary cereals.

• Fiber at breakfast time sets your metabolic tone for the day, contributes to better gut health and aids in digestion. Oatmeal, berries, seeds and whole wheat breads are high fiber winners.

Getting a good mix of these components while madly dashing out the door to school can seem daunting, but fortunately there are easy, make-ahead solutions:

• Boiled eggs are a simple refrigerator-stable source of portable protein. Make a dozen ahead of the work week and keep in the fridge for the family to grab and go. Slice in half and experiment with toppings like salt, bagel seasoning or mustard; or consider taking an extra step and making pickled eggs for something different and spicy.

• Overnight oats are a great solution to complex carbs. Add 1 part oats and 1 part whole milk to a jar and store in the refrigerator overnight. In the morning, you’ll have a no-cook breakfast you can customize to your liking. Add fruit, honey, chia seeds or other toppings to change it up.

• Berries and pre-cut fruit are an easy way to add fiber to your breakfast or snack.

A balanced breakfast is a solid start to anyone’s day. Preparing them with simple, whole foods is the best way to ensure that these first calories of the day are healthy and well-spent.

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