Nutrition

Rise and dine

Wake up your breakfast routine and start your day off right.

Illustration that says Rise and Dine

You’ve heard about kicking off your day with a balanced breakfast. But have you ever wondered just what makes it so important? We got some helpful hints from a dietitian.

“A healthy breakfast tends to set the tone for the rest of the day’s eating,” says Kathryn Piper, RDN, the Age-Defying Dietitian.

“Benefits of eating breakfast include increased energy and concentration, along with the decreased risk of some diseases,” Piper says.

Sure, it’s easy to find an excuse to skip breakfast: Fatigue. Lack of appetite. The morning rush. But none of them outweigh the advantages of this important meal.

In fact, a study in the Journal of the American Board of Family Medicine linked eating breakfast regularly to a lower risk of heart-related death, compared with not eating breakfast.

What does a healthy breakfast look like?

A well-rounded breakfast should contain a good balance of carbs, fat, and protein. “This promotes better blood sugar control, which leads to improved focus and concentration, and increased energy during your day,” says Piper.

Carbs: The right carbs supply the necessary energy to power your day and much-needed fiber. Try the following at breakfast:

  • Dried, frozen, or fresh fruit
  • Granola, muesli
  • Oatmeal
  • Whole-wheat toast
  • Whole-grain pancakes

Fat: Higher-fat items can give you good amounts of heart-healthy unsaturated fats. Try adding these options to your breakfast:

  • Avocado
  • Nut butters
  • Nuts and seeds

Protein: Protein helps you feel full for longer. Work these foods into your breakfast routine:

  • Beans
  • Cottage cheese
  • Eggs
  • Greek yogurt
  • Protein powders
  • Smoked salmon

What not to eat

With so many healthier options available, some other foods are best to avoid. Try to stay away from the following:

  • Sugary boxed cereals
  • Refined (white) flour
  • Flavored yogurt
  • rocessed meats like bacon and sausage
  • Pastries and doughnuts

A place for a healthy breakfast

Open since 1893, the famed Reading Terminal Market, one of the largest and oldest public markets, has more than 80 merchants offering locally grown and sourced seafood, meats, and produce. You’ll find everything you need to make your favorite breakfast at home, or you can get a meal from one of the many of graband- go restaurants.

Reading Terminal Market, 1136 Arch Street, #400, Philadelphia, (215) 922-2317. Open daily, 8 a.m. to 6 p.m. (Vendors’ hours vary.)

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