5 Breakfast Best Practices to Add to Your Morning Routine

Over 50 years later, breakfast foods are thriving—think: avocado toast, açai bowls, and superfood-packed smoothies—but the meal itself has taken a back seat to brunch, perhaps due to studies denying its long-time accepted health benefits.

While people all over the world now set out on Saturday morning to enjoy bloody marys and eggs benedict, less and less people are committing to the once all-important pre-work meal.

poll conducted by NPR found that 1 in 5 people skip breakfast each morning, or just drink a coffee. And another 25 percent opt for yogurt or an energy bar on the go. That’s a lot of breakfast negligence. But does skipping this meal actually have major repercussions for the rest of the day ahead?

According to Bonnie Taub-Dix RDN, Founder of betterthandieting.com, and author of Read It Before You Eat It, the answer is a resounding yes.

“My clients find that eating a good breakfast sets the tone for making healthier decisions throughout the rest of the day,” said Taub-Dix. So recommitting to breakfast isn’t just about inhaling a bowl of Honey Nut Cheerios. It’s about eating something that will spark a ripple effect of nutritionally-sound decisions throughout your day.

The bad news? It’s time to add one more thing to your morning to-do list. The good news? There’s delicious food involved. Here are five breakfast best-practices to incorporate into your a.m. routine, courtesy of Taub-Dix:

Include These Three Key Nutrients Into Every Breakfast

  • Protein: eggs, egg whites, cheese, nuts almond butter, tuna, leftover chicken from the night before, milk
  • Carbohydrates: whole grain toast, breakfast cereal, hot cereal, leftover pasta with chicken for breakfast, crackers
  • Fat: avocado oil, olive oil, almond butter, nuts, avocado, lox

Eat Breakfast, Even if You’re Not Hungry

“Having something in the morning is better than nothing,” said Taub-Dix. Even if you’re running out the door, almond butter toast, a quick power bar or a wheel of Babybel cheese is better than setting out for the day with no fuel in your tank.

When choosing bars to sub for a sit-down breakfast, make sure to look for something with less than 5 grams of sugar, like these Madagascar Vanilla Almond Kind Bars.

If it makes you physically sick to eat in the morning, skipping breakfast might be the best decision for you. Just make sure you redistribute those lost nutrients throughout the day.

Fuel Up Right Post-Workout

If you ran to hot yoga or Soul Cycle first thing this morning (without eating any breakfast beforehand), your post-workout recovery meal should still include the three elements recommended above. But in addition, Taub-Dix recommends getting at least 15 grams of carbohydrates to replace the ones you just burned off. This is especially true if you’re on the last leg of your marathon training for the fall. Here’s a great list of healthy carb-packed recovery recipes to enjoy for breakfast if you logged a long run before work.

Curb Cravings the Smart Way

If you’ve got a hankering for your favorite bowl of sugary cereal (Lucky Charms anyone!?), try Taub-Dix’s half-and-half method. Combine 1/2 a serving of your favorite sugary breakfast cereal with 1/2 a serving of classic Cheerios. That way, you’re tricking yourself into cutting your sugar intake in half, while still fulfilling cravings for a bowl of delicious childhood pastime.

Eat Breakfast for Breakfast … and Lunch, and Dinner

Not only is breakfast delicious, it’s downright economical: From eggs ($1.55/dozen on average), to quaker oats (9.7 cents/ounce), to cereal (17.7 cents/ounce).

Taub-Dix herself enjoyed breakfast for dinner earlier this week—this is a bandwagon we’ll definitely be hopping on.

This post was originally published on Everup.com. Read more from Everup below:

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