Some of the healthiest breakfasts around the world could pass for dinner in America. Lots of a variety of cooked veggies, fresh salad, whole grains, fish, eggs, olives, and fruit are the staple. A healthy breakfast will lift the metabolism and support the firing up of the body’s systems. Skipping it will stress the thyroid, adrenals, pancreas, and the brain to name a few. Studies show that blood sugar can get out of whack, take most of the day to balance, and a person will end up consuming more calories. The digestive system likes whole food for more fiber. Unfortunately, the Standard American diet relies on processed foods and sugar, which makes one tired, and be starving in a few hours. Considering we need 13 cups of fruits and veggies of all colors every day in our diet, focus on getting more, including greens for breakfast. Here is a list of some common American breakfast fare, and healthy swaps. In the interest of space, click on asterisked items if you want the recipes.
| Instead of this | Have that |
| Coffee | Green Tea |
| Fruit Juice | Whole fruit, Fruit Salad with chopped celery and seeds |
| Store bought smoothie | Smoothie with plant protein powder* Click Here for Recipes |
| Toast & Jam, toaster pastries | Protein Pancakes with fruit* Click Here for Recipes |
| Cinnamon rolls, bear claw, etc. | Apple slices w/cinnamon and almond butter |
| Store bought muffins, doughnuts | Homemade gluten free muffins, doughnuts* Click Here for Recipes |
| Instant Oats | Overnite oats, gluten-free muesli |
| Eggs & Toast | Sweet Potato Toast w/avocado & boiled egg on top |
| Granola | Quinoa bowl with fruit and chopped nuts (or a sprinkle of granola) or make it savory with veggies, tomatoes, olives |
| Cereal | look for high fiber (5-10 grams), no to low added sugar, non-GMO, gluten free, with no coloring or preservatives, and use a non-dairy milk |
| Breakfast Burritos | Refried Beans, cauliflower rice, chopped zucchini, peppers, avocado & salsa on romaine lettuce leaves |
Create the time to have a more leisurely breakfast. Have conversation or quiet (no phone). Eating healthy will set up the day.
…that all can eat and drink and enjoy the good of all their toil—this is a gift of God. Ecclesiastes 3:13
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