Happy. Healthy. Southie.

Supportive and non-judgmental advice from SBCHC's health experts.

The Power of Breakfast

By: Alyssa Principe

I know you have heard it before but I will say it again: breakfast is the most important meal of the day! There’s good reason you hear this all the time. Numerous studies have shown that eating breakfast helps improve concentration, for children and for adults. It is also associated with reduced risk of obesity and diabetes. Despite these well known benefits many people still skip it.

One of the most common reasons I hear is a lack of time.

Mornings are busy! Between getting dressed, feeding your kids and getting them to school or yourself to work, it can be a struggle to find the time to start the day with a balanced meal. Below are some of my favorite quick and easy breakfast solutions.

Each recipe is careful to include a powerful protein source. Finding a balance between carbohydrates and protein at the start of the day is important to ensure you keep your energy levels up, keep you full, wake up your metabolism and help you conquer carbohydrate cravings later.

Microwave Scrambled Eggs

* Scramble 1-2 eggs in a mug. Mix in cheese if you would like. Microwave for 1 minute. If still liquid at bottom of mug, microwave for 15 second increments until done

* Have with a piece of fruit for a more balanced meal!


* One of my go-to options since it is quick and easy with countless topping options

* Use whole wheat bread for extra fiber and make sure to include a protein! Some of my favorite toppings include:

o Peanut butter and frozen fruit

o Avocado and egg

o Cottage cheese and tomato with basil

**If you don’t have time to cook up an egg in the morning, use the microwave method, or you can hard boil a few eggs at the start of the week to use throughout

Overnight Oats

With a little preparation the night before, this can be a healthy grab & go breakfast

* Mix rolled oats with non-fat milk and non-fat Greek yogurt, let it sit overnight

* Add in whatever toppings you’d like such as berries, figs & honey, peanut butter and apple

The Standard Cereal

Cereal is a standard in many households because it is quick, easy and cost effective, but too much sugar can quickly turn this balanced breakfast into a dessert

* Choose a cereal made with whole grains (more than 2 grams fiber) and less than 8 grams added sugars

* Add fruit for sweetness and skim milk for protein

Protein Smoothie

Think of a protein shake as your back-up plan for those extremely busy mornings. It’s an on the go kind of breakfast, but remember, it is meant to serve as a meal replacement, not a beverage!

* Blend 1 cup skim milk with 1 scoop protein powder, 1 cup frozen fruit and 1 Tbsp peanut butter

* Put all ingredients in blender (stored in the fridge) the night before so in the morning you can just flip the switch and be on your way!

Alyssa Principe

Alyssa Principe, MS, RD, LDN is a Registered Dietician at South Boston Community Health Center. She runs the free Healthy Habits Support Group and sees patients of all ages at the Health Center. She works with patients of all ages on a variety of goals, from healthy and weight issues, to picky eating. If you're interested in learning more stay tuned for her recipes and helpful tips or make an appointment to see her in clinic today!