Morning Glorious

Enlarge Image Image Gallery Low-fat, low-sugar, high-herb scones can energize you more efficiently than regular breakfast items, from morning straight through to bed. StockFood Munich/Duisterhof

What’s on the menu at the top of every day can make or break the morning’s activities for adults and children alike. We know breakfast is the most important meal of the day, but science recently has stretched that tenet to prove those first bites at daybreak affect our energy, mood and ability to function at peak capacity right through to bedtime. 

Recent research on the glycemic index (which lists foods from high to low in their ability to boost blood sugar levels) indicates slow-digesting protein and whole-grain breakfast foods provide energy and food satisfaction that can last into the evening. This is very good news, because it means a well-planned breakfast can curb endless munching later in the day; keep irritability in check; and best of all, promote fat breakdown instead of its storage.

According to this new information, top-of-the-morning meals of whole grains, fruit or vegetables, cheese, yogurt, chicken and/or fish are the very best healthy breakfast combinations. But you don’t need to completely give up your old favorites—most traditional breakfast foods can be tweaked and teamed with lower-glycemic ingredients to create delicious dishes packed with enough fuel to power you through even the most challenging day.

RECIPES:

Apricot Granola Biscuits
Buckwheat, Apple and Cheese Breakfast Burritos
Whole-Grain Scones
Morning Energy Muffins
Peanut Butter Banana Bread
Whole-Grain Granola 

The Critical Role of Herbs

Fresh potager (kitchen garden) herbs are key to revamping outdated breakfast foods.

NEXT PAGE: The Glycemic Index is a helpful tool for determining how much your blood glucose will increase two or three hours after eating.