Tips for a Better Breakfast

By Megan Roosevelt
Tips for a Better Breakfast

September is national National Breakfast Month! A healthy breakfast can help improve mental focus & concentration, manage appetite and energy levels. Plus a delicious meal first thing in the morning is a great way to start the day!

1. Fruits & Veggies

Smoothies are a great way to consume a variety of fruits, vegetables and super foods! My favorite green smoothie recipe includes: banana, frozen berries, spinach, plant-based protein powder, ground flax seeds, water (or coconut water or almond milk) & ice. Simple & delicious!

2. Focus on Whole-Grain Carbohydrates

Low carb is out! Carbohydrates provide our body with energy, fiber, vitamins and minerals, which are essential for health. One of my favorite whole-grains to eat at breakfast is rolled or steel cut oatmeal. One serving, which is ½ dry cup of rolled oats, has 5 grams of protein, 3 grams of fiber and b-vitamins! Top oatmeal with nut butter, nuts and / or seeds to add protein, fiber & fat, which are key nutrients for feeling full & satisfied. Hilary’s New Breakfast Sausages are also made with Whole-Grain Organic Millet, a great gluten-free option!

3. Embrace Healthy Fats

Fats are essential for overall health and for our cells and hormones to communicate with one another. Fat also takes longer for our body to digest (compared to carbohydrates), which can help us feel full for hours & better maintain energy levels. Avocado, nuts, seeds & coconut are all great choices! You can add all of these choices into a morning smoothie, top on oatmeal or spread on sprouted whole-grain toast!

4. Choose Quality Proteins

Protein helps the body build and repair tissues, bones, muscles, cartilage & skin. Protein also is important for managing appetite & blood sugar levels. How much protein we need to consume per day will vary on the person and is based on height, weight, age, activity levels & health status. However on average a sedentary male needs 56 grams of protein & a sedentary female 46 grams of protein per day. Plant-based sources of protein are great because not only do they provide the body with protein, they can also contribute fiber, vitamins, minerals & anti-oxidants. Examples of quality plant-based proteins include:
• Nuts such as almond, walnuts, & pistachios
• Nut butters such as almond, peanut or sunflower
• Seeds such as chia, pumpkin & sunflower
• Legumes such as chickpeas, black beans & lentils
• Grains such as quinoa & oats
• Also quality, natural hemp, pea or brown rice protein powders!

5. Keep It Simple & Prep Ahead

Weekday mornings can be rushed! Prep breakfasts ahead of time such as overnight oats, chia pudding or breakfast burritos! Check out my recipe for Better Breakfast Burritos, which contains healthy fats, protein, energizing carbohydrates & are loaded with nutrients & flavor thanks to Hilary’s new Breakfast Sausages!

A few of the reasons why I love Hilary’s New Breakfast Sausages!

• Made with 100% real ingredients
• USDA Organic
• Vegan and free from common food allergens
• Easy to prepare
• Delicious!!


Megan Roosevelt is a Registered Dietitian Nutritionist, founder of Healthy Grocery Girl®, and host & producer for the #1 Family Friendly Dietitian Channel on YouTube with over 1 million total views. Healthy Grocery Girl® is a wellness & video production company helping busy people and families enjoy real food and natural living. Healthy Grocery Girl keeps it simple and fun with weekly online videos and a wellness membership providing nutrition programs, video courses & meal plans.