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September is Better Breakfast Month! 🍳 A balanced breakfast doesn’t have to be complicated. We’re sharing simple tips to help you build a better breakfast, plus a few delicious and easy recipes from dietitian Rita DeFreitas, RDN, to give you some inspiration for your morning routine.
Mornings can be busy. Between getting ready for work, getting kids out the door, appointments, commutes, and everything else on the schedule, breakfast can easily become an afterthought.
But September is Better Breakfast Month, making it a great time to take a closer look at how you start your day.
A better breakfast doesn't have to be elaborate or take 30 minutes to prepare. In fact, some of the best options are simple combinations of foods you may already have at home. The goal is to build a breakfast that provides a balance of nutrients and works with your schedule.
To help, we're sharing a few simple breakfast tips along with some delicious recipes from Connected Health dietitian Rita DeFreitas, RDN, of Red Apple Nutrition.
There isn't one perfect breakfast for everyone. Your nutritional needs can vary depending on your health, activity level, medications, goals, and appetite.
But when building your breakfast, there are a few things worth thinking about.
If your typical breakfast is just a piece of toast, a pastry, or a bowl of cereal, consider whether there's an opportunity to add a source of protein.
Eggs, Greek yogurt, cottage cheese, nut or seed butter, nuts and seeds, and other protein-rich foods can all have a place at breakfast.
And it doesn't have to be complicated. Adding Greek yogurt to your fruit, spreading peanut butter on whole-grain toast, or having an egg alongside your usual breakfast can make your morning meal more substantial.
Fiber is another important part of a balanced diet, and breakfast is an easy opportunity to get more of it.
Oats, whole grains, berries and other fruits, chia seeds, flaxseed, nuts, seeds, and even vegetables can add fiber to your morning.
Instead of thinking about what you need to remove from breakfast, try thinking about what you can add.
Having oatmeal? Add berries and chia seeds.
Making eggs? Add vegetables or pair them with whole-grain toast and fruit.
Eating yogurt? Top it with berries, nuts, seeds, or a small amount of granola.
Small additions can help create a more balanced meal.
Breakfast foods can sometimes contain more added sugar than we realize, particularly flavored yogurts, cereals, granola bars, pastries, coffee drinks, and other grab-and-go options.
That doesn't mean breakfast needs to be completely sugar-free. Instead, get in the habit of checking nutrition labels and looking at the overall meal.
For example, plain Greek yogurt topped with fresh fruit gives you natural sweetness while allowing you to control what else is added.
Fruit and vegetables don't have to wait until lunch and dinner!
Berries, bananas, apples, peaches, avocado, tomatoes, spinach, peppers, and other produce can all find their way into breakfast.
One simple goal is to ask yourself: Can I add a fruit or vegetable to this?
Even if the rest of your breakfast stays exactly the same, that's an easy habit to practice.
If you regularly find yourself saying, "I don't have time for breakfast," the solution may be doing a little work the night before.
Overnight oats are a great example. You can prepare them ahead of time, refrigerate them overnight, and have breakfast ready to grab in the morning.
You can also portion out fruit, hard-boil eggs, prepare breakfast sandwiches ahead of time, or simply decide what you're eating the night before.
A few minutes of preparation can make a big difference during a rushed morning.
Need some inspiration? Rita has several simple recipes that make it easier to put these tips into practice.
Pancakes can absolutely be part of a balanced breakfast.
Rita's Banana Oat Pancakes combine oats, banana, eggs, cinnamon, almond milk, and protein powder for a different take on traditional pancakes. Everything gets blended together to create the batter, making these surprisingly simple to prepare.
Pair them with some fresh berries or other fruit for an easy weekend breakfast—or make a batch when you have a little more time in the morning.
Try Rita's Banana Oat Pancakes
If busy mornings are your biggest breakfast challenge, this one is for you.
Rita's Protein Overnight Oats combine oats and chia seeds with Greek yogurt and milk, then add nut butter and fresh berries on top.
The best part? Most of the work happens the night before. Mix everything together, refrigerate it, and breakfast is waiting for you in the morning.
It's a great example of combining whole grains, protein, healthy fats, fiber, and fruit in one convenient breakfast.
Try Rita's Protein Overnight Oats
Want to change up your usual oatmeal?
Rita's Coconut & Ginger Overnight Oats combine rolled oats with chia seeds, ground flaxseed, ginger, yogurt, milk, blueberries, and other ingredients for a flavorful make-ahead option.
Prepare everything in a bowl or mason jar, refrigerate for at least four hours or overnight, and it's ready when you are.
Try Rita's Coconut & Ginger Overnight Oats
And breakfast isn't only about what's on your plate.
For something warm and cozy as we head into fall, try Rita's Golden Milk Latte. It's made with your choice of unsweetened milk along with turmeric, ginger, cinnamon, black pepper, and optional cardamom.
Enjoy it alongside a balanced breakfast for a warm alternative to your usual morning beverage.
Celebrating Better Breakfast Month doesn't mean you need to completely change what you eat tomorrow morning.
Instead, take a look at your current breakfast and ask yourself a few simple questions:
Maybe your "better breakfast" is adding berries to your oatmeal, swapping a pastry for overnight oats a few mornings a week, adding an egg to your toast, or simply making time to eat something before a busy day.
Better doesn't have to mean complicated.
And if you're not sure what breakfast—or overall eating pattern—is best for your individual health goals, talk with your healthcare provider or a registered dietitian. Personalized nutrition recommendations can take into account your medical history, medications, activity level, lab results, and individual goals.
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