You’ve heard the saying that breakfast is the most important meal of the day. That may be up for debate, but it certainly sets the tone for the rest of the day. A healthy breakfast also provides weight management benefits as it leads to reduced hunger, greater energy and healthier choices throughout the day. In honor of September as Better Breakfast Month, we break down the basics for you.

3 Key Components

There is a wide range of breakfast options open to you, but there are three key components you should look for: protein, healthy fat and carbohydrates.

• Protein: Select healthy proteins for a long-lasting feeling of fullness, such as Greek yogurt, nut butters and low-fat cottage cheese. Protein is especially important after weight loss surgery.
• Healthy Fats: Fats from foods like avocados, coconut milk and nuts help control your glucose levels to eliminate detrimental highs and lows.
• Carbohydrates: We discussed the bad rap that carbs get in a previous blog. But complex carbs, like those found in whole grains, legumes, fruits and vegetables are great sources of fiber, provide energy and help to control weight.

Breakfast Smoothie

There are lots of nutritious ways to combine the components above. Here’s a quick and simple recipe for a Better Breakfast Smoothie to get you started:

In a blender, combine 1½ cups of your favorite berries, one small (5 oz or so) container of plain Greek yogurt, 1 cup milk (soy, almond or coconut), and 1 whole banana. Blend until smooth, and pour into two glasses.

Reap the Rewards

In addition to the benefits already mentioned, studies show that having breakfast will help improve your focus. In fact, that’s why September, the start of the school year, is Better Breakfast Month—because kids who have healthy breakfast before heading to school have been shown to perform better.