🍳 Better Breakfast Habits Start with Protein and Fiber, Says Ingles Dietitian

Ingles Markets is sharing practical nutrition advice this month through its Ingles Nutrition Notes series, offering readers a simple framework for rethinking morning meals and building sustainable eating habits that fuel the day ahead.

⭐ Why Breakfast Matters More Than You Think

A cup of coffee and a piece of toast might feel like a quick start to the day, but according to Ingles Dietitian Leah McGrath, RDN, LDN, that approach often leaves people underfueled. A light breakfast of 100-400 calories made up entirely of carbohydrates or carbohydrates and fat typically isn’t enough to maintain energy levels through the morning. The result? Hunger returns within an hour or two, leading to snacking, poor food choices, or overeating at lunch. 💭

🥚 The New Breakfast Rule: Combine Carbs, Protein, and Fiber

McGrath’s advice is straightforward: pair carbohydrates with protein and fiber to stay satisfied and energized longer. You don’t have to skip toast-just make it whole wheat for added fiber. Then add protein on the side: eggs, Greek yogurt, peanut butter, or almond butter all work well. Top it off with fresh fruit like apple slices, a banana, or berries. 🍌

This simple combination keeps blood sugar stable, reduces the urge to snack, and helps avoid the “hangry” mood swings that can derail healthy choices throughout the day. When you’re properly nourished at breakfast, you’re less likely to reach for candy at your desk or make impulsive food decisions at lunch. ✨

💡 Practical Breakfast Ideas to Try

McGrath suggests several easy combinations to get started:

• Whole wheat toast with eggs and a side of fruit
• Greek yogurt with fresh berries
• Toast with your favorite nut butter and apple slices

Each option takes just minutes to prepare and provides the balance of nutrients your body needs to tackle the day. 🌄

📍 Learn More This Month

Ingles Markets continues to share nutrition guidance through its monthly Ingles Nutrition Notes series. For more tips on making the most of your morning and building better eating habits, check out this month’s full feature from the Ingles dietitian team.