What you eat for breakfast can set the wheels in motion for better mood and productivity the rest of the day. Many North Americans favour breakfast foods that aren’t actually all that healthy. Just because they’re popular, doesn’t mean they’re good for you. A lot of breakfast favourites, like boxed cereals, muffins and bagels, are high in carbs or sugar, and are often low in protein and healthy fats. While these all can provide a quick burst of energy, high-carb options like this are often followed by a sugar crash several hours later. 

It's important to opt for breakfast foods that help you maintain more balance in your blood sugar levels. The right foods can stabilize your energy levels and improve your overall mood. Here are some tips to help you choose the best breakfast. 

1. Add protein and healthy fats 

Adding a protein and a fat to your breakfast can increase your energy and help you stay fuller longer. Eggs, plain Greek yogurt, or a small handful of nuts or seeds can help start your day off on the right foot. A vegetarian hash with fried eggs or a high protein smoothy bowl sprinkled with nuts and seeds are both great options. 

2. Fill up on fibre

The carbs you choose in the morning should contain plenty of fibre. It helps get your digestive system moving while keeping you satisfied. Whole grains like sprouted bread and fruits like berries and avocados are great choices. Try these delicious high-fibre breakfast recipes.

3. Vitamins are vital  

Many people opt for supplements in the morning, which can be a great way to complement quality food choices. But the majority of your vitamins should come naturally from the food you eat. A deficiency in the ‘B’ group of vitamins in particular can lead to many mood and mental health-related problems. Leafy greens, avocados, mushrooms, bananas, poultry, eggs and whole grains are just a few foods that contain plenty of ‘B’ vitamins. Try a loaded breakfast skillet or whole wheat breakfast wraps for something eggy and delicious. It’s a good idea to consult with a medical professional before taking supplements.

4. Be open to Omega-3 

Among its many physical and mental health benefits, Omega-3 fatty acids are known to improve brain function and development, which can help improve your mood. Omega-3s can be found in fatty fish like salmon or tuna; nuts and flaxseed, chia seeds and walnuts; and plant oils. Certain brands of eggs, yogurt, juices and milk are even fortified with Omega-3. Perhaps fish for breakfast doesn’t appeal to everyone, but cooking eggs in a bit of olive oil, or adding a dash of chia seeds into yogurt can help improve overall brain health. Here are some delicious breakfast ideas containing plenty of Omega-3 fatty acids. 

Choosing the right foods for your first meal of the day can make a difference in productivity and how you feel. When your mood and energy levels are high, getting motivated to stay on track with your health and fitness goals can seem much easier.