Eat Well to Be Well: Boost your breakfast – sneak in more veggies to start your day – Osage County Online | Osage County News

Eat Well to Be Well: Boost your breakfast – sneak in more veggies to start your day

Eating more vegetables for breakfast is easier than you may think!

Are you a breakfast person? If so, I have a tip for improving your health – remember to sneak in veggies for a healthier start to your day.

I know it’s easy to stick to the usual breakfast foods like eggs, cereal, or pancakes, but adding some vegetables to the mix can be a game-changer. Not only are they packed with nutrients, but they can also add some fun and creativity to your morning meal and have a powerful influence on your health.

Vegetables’ powerful influence on our health

In a world where most of us struggle to meet our daily vegetable intake, incorporating them into breakfast can be a game-changer.

According to the Centers for Disease Control and Prevention, a staggering 90 percent of Americans fall short of the recommended daily intake of vegetables, which should ideally be around 2 to 3 cups per day. By adding veggies to your morning meal, you’re not only boosting your nutritional intake, but also diversifying the spectrum of essential nutrients your body receives.

It’s essential to stress that consuming various vegetables, often called “eating the rainbow,” is vital as different colors signify the presence of distinct phytonutrients and antioxidant vitamins.

Research agrees that meeting the recommended daily servings of fruits and vegetables can significantly reduce the risk of various diseases, such as heart disease and cancer.

Why eating vegetables at breakfast benefits your health

  • Vegetables are a nutrient-rich food with minimal calories helping promote a healthy weight.
  • Starting your day with vegetables is a great way to get a boost of phytochemicals, antioxidants, and anti-inflammatory compounds early in the morning.
  • Choosing vegetables for breakfast instead of sugary pastries can regulate blood sugar levels and fuel the brain for the day ahead.
  • Adding in a serving of vegetables at breakfast is a great way to renourish and fuel your body for the day ahead.

Creative ways to add vegetables at breakfast

So, how can you harness the power of vegetables at breakfast? Aiming for at least half a cup of veggies in your morning meal is an excellent way to kickstart your day on a nutritious note. Not only does this enhance the nutritional profile of your breakfast, but the fiber in vegetables also helps keep you feeling full, potentially reducing overall calorie intake.

If you’re scratching your head for veggie-centric breakfast ideas, I’ve got you covered! There are many delicious options to tantalize your taste buds and nourish your body that abound. The possibilities are endless but here are a few ideas to get you started:

  • Make omelets bursting with spinach, onions, bell peppers, tomatoes, and mushrooms
  • Add to your morning smoothie one to three of these veggies options such as cubed beets, shredded carrots, sliced cucumber, chopped kale, or shopped spinach along with zesty sweet fruits.
  • Make Mexican-inspired eggs topped with zesty tomato salsa
  • Whip up hearty breakfast burritos brimming with sautéed greens and peppers.
  • Try adding in your favorite whole grain muffin recipe shredded zucchini, grated carrots, cooked and mashed sweet potatoes, or canned pumpkin.
  • Top avocado toast with halved cherry tomatoes, thinly sliced radishes, or sun-dried tomatoes
  • Turn oatmeal into a veggie feast by adding in grated carrots, shredded zucchini, canned pumpkin, cooked and mashed sweet potato, or cooked and mashed beets.
  • Use up leftover vegetables from dinner at breakfast. Make a morning hash with sweet potatoes and the leftover vegetables to avoid food wastage.

To streamline your morning routine, try prepping various vegetables in advance. Having washed and chopped greens, grated carrots, and sliced peppers readily available in your fridge can make adding veggies to your breakfast a breeze, even on the busiest mornings.

Make vegetables a regular start to your day

Incorporating vegetables into your breakfast elevates the nutritional content of your morning meal and sets a healthy tone for the rest of the day. So, why not start your day with a colorful array of vegetables, redefining breakfast as a celebration of flavor and vitality?


Cheryl Mussatto MS, RD, LD is a registered dietitian with a master’s degree in dietetics and nutrition from the University of Kansas, and a bachelor’s degree in dietetics and institutional management from Kansas State University. She is a outpatient clinical dietitian for local clinics, and a freelance health and nutrition writer. She is the author of The Nourished Brain: The Latest Science On Food’s Power For Protecting The Brain From Alzheimers and Dementia, The Prediabetes Action Plan and Cookbook and The Heart Disease Prevention Cookbook. Visit her website www.eatwelltobewellrd.com.


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