It’s easy to get into a breakfast rut. Maybe you’re always running late in the morning and just have time to grab coffee and a donut. Or now that you’re retired you make sure that you have your bacon and eggs every morning with your crossword. Maybe you’re the type that just doesn’t eat breakfast. Whatever your rut is you can change it up. The change of seasons in the perfect time to change up your breakfast routine.


Breakfast is one of the most important meals of the day. You’re breaking your fast you had when sleeping, hence the name breakfast. Now shoving anything down your gullet won’t suffice in the morning. It is good to have somewhat of a balance and not too much sugar. 


The crazy thing about breakfast foods is sugar lurks in what you would think are the healthiest of foods. For instance, let’s say you want to be healthy and decide to have a strawberry yogurt. A serving of strawberry yogurt has more sugar than a Krispy Kreme glazed donut.  Regardless of diabetes, having too much sugar in the morning could set you up for a crash later on in the day. It is important to have a breakfast low in sugar, has fiber and protein. This will keep your blood sugar from dropping and keep you full longer.


Here are some examples of some healthy breakfast swaps:

      Better Breakfast
  • Instead of strawberry yogurt, try plain Greek yogurt with fresh fruit
  • Instead of scrambled eggs try scrambled egg whites or scrambled tofu with whole wheat toast.
  • Instead of cereal, try old fashioned rolled oats with blue berries and almond butter.
  • In a hurry? Have a banana with peanut or almond butter
  • Want a big breakfast? Scramble egg whites or tofu, combine it with sautéed mushrooms, peppers and black beans and put it in a whole wheat tortilla for a breakfast burrito.


Breakfast will give your body and brain the energy and nutrients it needs after a good night’s sleep.  It also restores glucose levels your brain needs to function. Research suggests people who eat breakfast tend to be happier than people who don’t eat breakfast. No wonder why it is considered one of the most important meals of the day. Happy Eating!