Talking TABLE: Breakfast, the Foundation for a Successful Day

By Anika Yarlagadda presented by TABLE

Mornings can be chaotic — getting everyone dressed, packed, and out the door on time often feels like an achievement in itself. Breakfast is sometimes overlooked or replaced with a quick grab-and-go snack in the rush. But did you know that starting the day with a nutritious breakfast is one of the most important things you can do for overall health, energy, and focus?

Why Breakfast Matters

Breakfast, quite literally, means “breaking the fast” after a night of sleep. When you wake up, your body’s energy stores are low, and without replenishment, you may feel sluggish, distracted, and irritable.

Here’s why breakfast is a non-negotiable part of your day:

Boosts Brain Power
Breakfast helps improve concentration, memory, and problem-solving skills. Studies have shown that children who eat breakfast perform better in school, and adults experience improved focus and decision-making.

Provides Essential Energy
Skipping breakfast can lead to mid-morning crashes, fatigue, and cravings for sugary or processed foods. A balanced meal provides steady energy levels throughout the morning and the rest of your day!

Supports Metabolism
Eating a nutritious breakfast helps keep your blood sugar steady, so you don’t get crazy cravings or energy crashes. It also wakes your metabolism and gives your body the fuel to stay energized and focused all day.

What Makes a Healthy Breakfast?

A healthy breakfast isn’t just about eating anything—it’s about choosing the right balance of nutrients to keep you full and energized. Here are some key building blocks for a great breakfast. Mix and match for a delicious, nutritious start to your day!

• Protein: Builds and repairs muscles and keeps you full longer.
  Ex. Eggs, Greek yogurt, cottage cheese, nuts and nut butter
• Fiber & Complex Carbs: Provide lasting energy and support digestion.
  Ex. Oatmeal, whole-grain bread and quinoa
• Healthy Fats: Support brain function and heart health.
  Ex. Avocados, nuts, seeds, olive oil, and chia seeds.
• Fruits & Vegetables: Add vitamins, minerals, and antioxidants.
  Ex. Berries, bananas, spinach, tomatoes, and bell peppers.

Quick & Healthy Breakfast Ideas

Here are some ideas for quick and easy breakfasts!

A Classic Protein-Packed Breakfast
Scrambled eggs + whole-grain toast + avocado.

Greek yogurt +  nuts + fresh berries.

Easy Overnight Oats
½ cup oats + 1 tbsp chia seeds + almond milk + honey + fresh fruit (refrigerate overnight).

Savory Avocado Toast
Whole-grain toast + mashed avocado + fried egg + sprinkle of chia seeds.

Smoothie On-the-Go
Banana + spinach + Greek yogurt + almond milk + peanut butter (blend and enjoy!).

Nut Butter Toast
Whole-wheat toast + peanut or almond butter + sliced bananas + drizzle of honey.

Starting the day with a nutritious breakfast sets the tone for better focus, energy, and overall well-being. By incorporating a balance of protein, fiber, healthy fats, and fresh fruits and vegetables, we can fuel our bodies for success.

At TABLE, we understand the importance of a strong start, which is why we provide the kids we serve with wholesome breakfast options like oatmeal, avocados, and fresh fruits. Ensuring access to nourishing meals helps children thrive, learn, and grow.