How to Build a Healthier Breakfast

Lee Health is a nationally recognized, award-winning health system in Southwest Florida. We are caring people, inspiring health.

Whether you’re sitting down or eating on the go—health experts say, breakfast is the most important meal of the day. “You’ve heard that time and time again, but it’s actually true because it reduces our risk for obesity, our risk for hypertension, diabetes, cancers, even,” said Gina Skaronea, a clinical dietitian with Lee Health.

The word breakfast means to break a fast—and choosing the right foods can make a big difference in how you feel. “When we don’t plan for things, we tend to grab whatever is convenient for us and that’s when the McDonalds, Burger King, Taco Bell happen,” said Skaronea.

Instead of sugary cereals, donuts, or fast food, plan a breakfast that’s filled with fruit, protein and a healthy fat, like almonds or avocados. “You should try to stay away from those simple sugars, like the donuts and the croissants, but getting a good healthy breakfast with a combination between carbohydrates and protein. I always say oatmeal with nuts and fruit is a great way to start the day,” she said.

Studies show eating a healthy breakfast can actually improve your brain health throughout the day. Making it important to choose foods with whole grains, fiber, and vitamins. “You can have carbohydrates as long as it’s a complex carbohydrate, so just drinking sugary drinks it’s just simple sugars it doesn’t really stay with us, but when we bulk it up with good fiber it can stick with us throughout the day,” said Skaronea.

Starting the day off right can help us make better choices related to nutrition and physical activity throughout the day.


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