Our mother’s always told us, breakfast is the most important meal of the day. And they weren’t wrong. What we eat for breakfast sets the tone for the rest of the day, so it’s important to not skip this meal, as well as pick healthy options. A healthy breakfast helps us make other smart and nutritious options throughout the day. But it can get confusing at times to know what’s deemed “healthy” or not. There is so much information out there, it can get overwhelming at times. We’ve got some scoop on what the experts have been saying lately and what they all agree on is keeping inflammation low with anti-inflammatory foods. Read on to find out some healthy options you can add to your next breakfast.
Let’s first understand what inflammation is. According to Amy Shapiro, MS, RD, CDN, and founder of Real Nutrition, inflammation “is a response from your immune system that occurs when your cells have been damaged. This causes the body to release chemicals, antibodies, and proteins, which increase blood flow. For chronic inflammation, this response lingers, eventually causing damage to organs or tissues.” Breakfast is the best place to start to help fight inflammation by choosing foods high in antioxidants, vitamins, and minerals. By picking the right foods, we can increase our energy levels, be more alert, and make healthier choices in general. The good news is that there are breakfast options that don’t sacrifice taste.
One of the best anti-inflammatory breakfasts is oatmeal with walnuts and goji berries because it’s high in fiber, balances blood sugar, and contains omega 3 fatty acids. Rhyan Geiger, RD, says you can also include berries, which contain anthocyanins that help reduce inflammation. Another option is a fruit with almond butter. Fruit is loaded with antioxidants and fiber, and the nut butter has protein and healthy fat. You can also go with greek yogurt and fruit, which contains protein and healthy bacteria to help digestion and keep you satiated. Another classic is eggs and greens. Eggs are high in vitamin D and choline to help manage blood sugar, and greens contain many nutrients and fiber. If you aren’t a fan of eggs, you can try tofu scramble with turmeric, a spice shown to have anti-inflammatory properties. Lastly, you can blend up a protein-rich smoothie. Dr. Shapiro recommends “adding organic fruit, veggies, a plant-based protein, water or unsweetened nut milk, and chia seeds to ensure a balanced breakfast that will maintain energy levels.”