18839824 - bowl of muesli and strawberry, porridge

People say that breakfast is the most important meal of the day! And it’s not just a myth! Research shows that skipping your morning breakfast might increase your risk of heart disease, high blood pressure, stroke and diabetes.

When you ditch your morning meal, it makes a difference in how your body metabolizes your blood sugar throughout the day. With a healthy breakfast, your blood sugar increases slightly, but it takes time for the body to absorb it, so you won’t be hungry until lunch.

Eating breakfast also reduces the possibility that you’ll overeat later in the day. Plus, breakfast fuels you up and provides you with the energy you need to get through your day!

Whether for yourself or a loved one, here are four great breakfast ideas to jumpstart your day!  

  1. Oatmeal with Nuts and/or Fruit

Nothing is better than a warm bowl of oatmeal on a chilly morning. It’s rich in whole grains and complex carbs, and it will keep you feeling full and energized throughout the morning. It’s easy for older adults to eat, too, since it doesn’t have to be chewed. Plus, you can adjust the texture.

For more taste, add fresh fruits (berries, chopped apples, raisins) to the bowl, or sprinkle on a handful of nuts. Experiment with different spices for added flavor (nutmeg, cinnamon) and omit the sugar.

  1. Cottage Cheese and Fruit

It can’t get any easier than this! Scoop a cup of low-fat cottage cheese into a bowl and top it off with fruit. Fresh fruit is ideal, but you can use canned or frozen fruit as well. Cottage cheese is packed with protein, so it will leave you feeling satisfied for hours!

If you’re not a fan of cottage cheese and fruit, you can try a few other twists:

  • Cinnamon and strawberries
  • Cinnamon and raisins
  • Granola and honey


  • Spread cottage cheese on toast
  • Add a spoonful to scrambled eggs
  • Add it to your pancake batter
  1. Protein Pancakes

Speaking of pancakes, you can whip up a delicious stack of pancakes without feeling guilty. To eliminate the refined carbs that your body doesn’t need, aim for protein pancakes that are made from eggs and nut butter. Here’s a great recipe for protein pancakes that uses basic ingredients.

Don’t forget to top off your pancakes with fresh fruit!

  1. Breakfast Burrito

Breakfast burritos are easy to make and have endless possibilities. Plus, they are soft and easy for just about anyone to eat!

Start with two whole eggs and an egg white, or four egg whites. You can add just about anything that suits your palate such as Canadian bacon, bell peppers, onions, salsa or chopped spinach. Add the crumbled mixture to a whole grain tortilla or vegetable tortilla. For more flavor, sprinkle on low-fat shredded cheese.

We hope that these breakfast ideas have motivated you to eat healthier in the mornings!