Everyone has mornings when they feel tired. It’s just not always possible to get a good night’s sleep. And on those tired mornings, it can sometimes be hard to focus on work and get things done.

I think a lot of us reach for a cup of coffee in an effort to wake up and get moving. But according to nutrition expert Dr. David Ludwig, you don’t need to rely on coffee to boost your energy. If you eat the right kind of breakfast, you’ll have energy all day. The best kind of breakfast involves some sort of slow-digesting carbohydrate, a healthy protein, and fruits or veggies. (So a veggie omelet with whole grain toast would do the trick. A bowl of high-fiber cereal with walnuts and low-fat milk would be another great option.)

Dr. Ludwig recommends the following:

  • Eat some whole grains – You can get a serving of whole grains by eating a couple slices of high-fiber, whole-grain toast or having a bowl of whole-grain cereal (like Cheerios, bran flakes or oatmeal).
  • Eat some protein – Eggs, yogurt, and nuts are all healthy, tasty options.
  • Make your own breakfast – There’s nothing wrong with going out for breakfast now and then. But on the average day, it’s usually a better idea to make breakfast at home. When you make your own breakfast, you’ll probably be more likely to eat some energy-boosting oatmeal than you would if you went out to a restaurant. (Can you order oatmeal at a restaurant? Sure. But how many of us actually do that?)
  • Try making a smoothie – If you own a blender, you might want to give it a try. Healthy, energizing smoothie ingredients include things like fruit, vegetables, yogurt, natural peanut butter, and skim milk.

4 ways to boost your energy naturally with breakfast. (2019, December 14). Harvard Health Publishing. Retrieved from https://www.health.harvard.edu/staying-healthy/4-ways-to-boost-your-energy-naturally-with-breakfast