Breakfast Sets the Tone for Your Day

How you choose to snack can delay or speed up your progress

September 2020

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By Alex White, Dr. Nick Beard and Dr. Robert Ostfeld

Why does breakfast matter?

Do it right and you hit the day running. Do it wrong and you slump and hit the vending machine by mid-morning. Plus, it is a good time to take your supplements before you get too tired or too busy later in the day.

Getting Started

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Oatmeal (done right)

Oatmeal is a filling and nutritious way to start the day. It provides protein, fiber, vitamins, minerals and antioxidants. in theory steel cut oats are the healthiest, followed by rolled and quick cooking varieties. In practice, you should pick a type you like so long as it is ‘whole grain’ and has no added salt or sugar. Try making it with water or a plant-based milk, no salt and with a topping of fruits, nuts and seeds.

Wholegrain pancakes and wraps

If you are a fan of pancakes try to avoid using oils or dairy products as you make them and be sure to use wholegrain flours like whole wheat, buckwheat or cornmeal. You should also avoid adding sugar and go easy on the maple syrup or honey. Try spreading some fruit and nut butter on a wholegrain tortilla for a grab and go alternative.

Homemade granola

Granola is super easy to make. The best recipes feature lots of good things (like nuts, seeds, oats) and little or no bad things (salt and added sugar). That, and the wonderful smell they make in your kitchen, sets them apart from even the ‘healthy’ store-bought brands.

Non-dairy milks

Over 40 percent of us households now buy plant-based milk. if you’ve not made the switch yet, we suggest you start by tasting a few brands of soy milk because of soy’s proven links to reduced blood pressure. if soy milk isn’t for you try oat, rice, coconut or cashew milk instead.

Flax and other seeds

We recommend adding flaxseeds to your morning oatmeal or smoothie. They have been shown to reduce blood pressure by 10 points! that is more than most prescription drugs and this 10-point reduction would be expected to result in 46 percent fewer strokes and nearly a third less heart disease over time. just be sure to buy ground flaxseeds and keep them in the fridge. For added benefits, try mixing them with chia or hemp seeds as well.

B12 and omega 3s

Vitamin b12 is made by bacteria in dirt. Animals pass it on to us when we eat meat or dairy but washing removes it from most plant-based foods. The solution is easy and cheap: take a daily b12 supplement. We also recommend taking an algae-based omega 3 supplement with epa and dha which help with brain function. Beyond this we recommend getting other essential nutrients – like iodine, iron, calcium and zinc – from plant-based foods. If you have questions about this, please raise them with your coach.

Common Mistakes

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Oatmeal (done wrong)

Instant and restaurant made oatmeal is often loaded with salt, sugar or dairy. These things can promote cravings, energy slumps and blood pressure spikes later in the day. So, unless you can find a rare place that makes a healthy version, it is best to stick to making it at home.

Cereals

Don’t be fooled by ‘healthy’ breakfast cereals. Most are still loaded with salt and sugar and stripped of natural nutrients. They’re often surprisingly low in fiber and calorie dense as well making them easy to overeat.

Eggs

A recent review of the scientific evidence found that about 85 percent of studies show that eggs raise cholesterol. We suggest you eat as few as possible and go for egg whites if you do (you can get pre-whisked ones for a short-cut). Again, use pepper, hot sauce or other spices for flavor, not salt.

Dairy yogurt

As we said in chapter two, studies show that the benefits of plant-foods are ‘dose dependent’. In other words, the further you go towards a fully plant-based diet the better off you tend to be. for this reason, we recommend avoiding yogurt if you can.

Plant based yogurt

It’s getting easier to find yogurts made from almonds, cashews, coconut, flax seeds and oats and other plants. Unfortunately, most have lots of added sugar to improve their taste and shelf life. So, check the label before you buy – and try to choose less processed alternatives whenever you can.

Useful Resources

Forksoverknives.com is a great source of information and recipes for any meal including healthy breakfasts. They also have a mobile app with handy features like the ability to automatically generate shopping lists based on recipes you select.

Lighternutrition.com is another good source of meal planning and recipes which includes the ability to automatically send orders to major food delivery platforms. If that is of interest to you, please write to inquiries@brightplate.com for information on ways to get access.

Alex White and Dr. Nick Beard Co-Founded Brightplate.

Dr. Ostfeld is the Director of Preventive Cardiology at Montefiore Health System and a Professor of Medicine at Albert Einstein College of Medicine. He has an MD. form Yale University School of Medicine and an MSc. from Harvard School of Public Health. He is a Fellow of the American College of Cardiology.