TALES FROM THE
daRI^® FARM

by Kristin Kirkpatrick, MS, RDN

Protein at breakfast has been shown to have multiple benefits, while foods high in refined grains and sugar are shown to have an adverse impact on health across all life stages.

Let’s start there – the sugary breakfast cereals, breakfast pastries, glass of orange juice, even the refined white toast are all foods that could lead to a lack of energy, both to the body and the brain. Why? The rush of blood sugar and insulin provides a short burst of energy, followed by a draining crash. Studies https://www.sciencedirect.com/science/article/pii/S0002916523488909?via%3Dihub have shown that diverting from a typical high glycemic load breakfast can help in overall management of blood sugar. It may also help strengthen heart and metabolic health as well https://www.bmj.com/content/372/bmj.m4948.

If your back-to-school breakfast is one that you want to fuel the body, brain, and soul of you and your child, here are some approaches to consider.

Start with protein

Consumption of protein at breakfast is associated with greater satiety and concentration. A 2024 study https://www.journalofdairyscience.org/article/S0022-0302(23)02014-3/fulltext followed obese women aged 18-30 consuming different types of breakfast options. Each participant followed multiple days consuming a higher protein dairy-based breakfast, a high carbohydrate breakfast, and no breakfast at all. The women were then tested on how full they felt (satiety), hormones and energy. These measurements were taken mid-day. Additionally, the women also participated in tests to determine their concentration. Greater concentration and satiety were found in all the women when they consumed the protein-rich breakfast option.

Other studies have shown that higher protein breakfasts help in the prevention of cravings throughout the day and well into the evening https://www.sciencedirect.com/science/article/pii/S000291652305462X?via%3Dihub, and may help in the prevention of weight gain https://www.nature.com/articles/ijo2015101.

Choosing milk as your protein to start the day may have additional benefits as well, from better management of blood sugar throughout the day https://www.journalofdairyscience.org/article/S0022-0302(18)30742-2/fulltext to enhancements in muscle-to-fat ratio https://pmc.ncbi.nlm.nih.gov/articles/PMC8724572/.

Focus on Fiber

If protein is king at breakfast, consider fiber its royal assistant. Kids (and adults) need fiber to help in maintaining regular bowel function, helping achieve better gut health https://www.sciencedirect.com/science/article/pii/S0963996925001802?via%3Dihub, and assisting in the prevention of heart disease and type 2 diabetes https://www.mdpi.com/2072-6643/15/19/4138. A study https://www.sciencedirect.com/science/article/pii/S0022316622106656 in preschool students found that those who focused on both protein and fiber at breakfast had overall better diet quality as well as greater feelings of fullness compared to students consuming low protein/fiber breakfasts.

Don’t forget about hydration.

With all the attention on protein, it’s easy to forget the importance of staying hydrated when you walk out the door in the morning. Milk is an optimal source to consider due to its ability to boost both protein and hydration levels. A randomized controlled trial in the American Journal of Clinical Nutrition https://academic.oup.com/ajcn/article-abstract/103/3/717/4564598?redirectedFrom=fulltext&login=true found milk to be even more hydrating than water.

Putting it all together

Here are a few options to consider for a nutrient-dense breakfast

· Scrambled eggs with sprouted grain bread and a side of blueberries

· Steel-cut oats made with whole milk, topped with pecans and cinnamon.

· Smoothie with whole milk, avocado, cocoa powder, and no-added-sugar peanut butter

· Veggie omelet https://www.kristinkirkpatrick.com/recipes/vegan-grain-free-sugar-free-chocolate-chip-cookies-easmn-ck36r-f4eec-hr7ah-5nhpl-37m83-bzwz4-bjcrr-fxyk5-nrzjf-fbmfl-cem9z-ektsm-szjw2-rfpnd-an9lg-8jzan-xzaaj-rgfaz-c8ynz-8mhg2-hczlw-x48a8 and a side of sourdough whole grain bread

· A glass of whole milk, apples with almond butter

· Protein pancakes https://www.kristinkirkpatrick.com/recipes/vegan-grain-free-sugar-free-chocolate-chip-cookies-easmn-ck36r-f4eec-hr7ah-5nhpl-37m83-bzwz4-bjcrr-fxyk5-nrzjf-fbmfl-cem9z-ektsm-szjw2-rfpnd-an9lg-8jzan-xzaaj-rgfaz topped with blackberries.

· Whole grain, low sugar, fiber-rich cereal with milk and sliced strawberries

· Yogurt bowl with hemp seed and blueberries

· Old-fashioned oats made with whole milk, with hemp seeds, canned pumpkin, and walnuts

· Egg bites and protein waffles