Breakfast is the most important meal of the day, but it’s largely underrated. Whether you struggle with appetite in the morning or are always running behind, you’ve probably skipped breakfast a time or two. Besides this, sweet treets and drive thru breakfast sandwiches are tempting not only for their taste but for the time they save. With all this being said, breakfast is the meal that kicks off your metabolism and energy for the day—so it’s important to eat a nutrient packed meal every morning that will set your day off right. We asked Andrea Mathis, MA, RDN, LD, Spokesperson for Fresh Avocados – Love One Today, what one common mistake is that she sees her clients make when it comes to breakfast, and how you can make sure you’re eating a healthy breakfast everyday without breaking the bank or wasting time.
Besides your energy and metabolism, a balanced breakfast is essential for longterm heart health as well. “Eating breakfast provides the body with fuel to function which is essential for overall health and wellbeing. If we take a closer look, what we eat for breakfast, or our first meal of the day, can have long-term implications for heart health,” Mathis says, “For instance, a clinical trial that included 31 overweight adults found that including a half or whole avocado at breakfast, compared to a low-fat, high-carbohydrate meal, impacted acute markers of heart health, including decreasing blood glucose and insulin levels and improving short-term blood vessel function.”
Two heart healthy nutrients that are great additions to any breakfast meal are fiber and healthy fats (like nuts or nut butters). One big mistake that Mathis sees from her clients is not including enough of these foods, specifically at breakfast. “For example, in the same study previously noted, scientists found that eating a whole avocado as part of a breakfast meal, compared to a meal with no avocado, suppressed hunger and improved meal satisfaction,” she says, “Avocados contain unsaturated fats and are a good source of fiber, and this mix of nutrients helps with feeling satisfied after eating.”
If you eat a satisfying breakfast, it will help you maintain satiety all day long, and will manage hunger cues so that you avoid energy crashes in the middle of the day. “The satisfaction factor is also important because after all, eating should be enjoyable. When it’s enjoyable, you’re more likely to stick to an eating pattern that includes nutrient-dense foods that support heart and overall health.”
What are some good breakfast recipes featuring heart healthy foods? “I believe in choosing foods that you enjoy and that support your health. Making time for your first meal of the day is one way to show love for yourself and invest in your well-being!” Mathis says. One breakfast idea she recommends is overnight oats—these are a great grab and go option as they can be made the night before. Adding things like nut butter to your oats is a way you can load up on healthy fats and increase satiety and stable energy throughout the day. Mathis also suggests smoothies as a good breakfast option if you’re on the go—you can add nut butter or avocado to boost creaminess and get extra healthy fats. Eating a healthy and balanced breakfast doesn’t have to be time consuming or expensive—trying time saving meals like overnight oats or a fruit smoothie to boost your nutrition, start your day off strong, and invest in your long term heart health.
