Is breakfast really the most important meal of the day? While researchers have found that although skipping breakfast might not have a largely negative effect on some, they still concluded that breakfast is extremely important for the health benefits it has; however, they’ve found that the most important thing is what you eat for breakfast. Because high-school students spend around 7 hours at school, participate in extracurriculars, and have tons of homework, it’s essential that teenagers start the day right with a healthy, nutritious meal. 

With the new year, many people have the resolution to eat healthier. There are plenty of ways to integrate healthy foods into your diet without having to spend a ton of money or time on complicated recipes. Even small adjustments in your diet can make a big difference on your health and overall well-being. 

One easy breakfast meal that has been shown to be extremely beneficial to your health is oatmeal. Oatmeal slows down digestion and lowers cholesterol. Oats have also been proven to bring a positive mood and high energy level to those who eat them frequently. Adding blueberries, bananas, or strawberries can enhance the taste of the oatmeal, as well as provide their own huge health benefits. 

Frankie Smith ‘23, says, “I love making oats in the morning because there are so many flavors to experiment with and they keep me fueled! I usually add a ton of fruit like strawberries, bananas, blueberries, and grapes; along with some peanut butter for protein.”

Eggs are among the healthiest foods you can eat, which is great because they make for an amazing breakfast with how versatile they are. They are a source of high protein and contain calcium, iodine, and vitamin D, which have all been shown to be what teenagers lack the most of. Eggs also stimulate protein synthesis, and help preserve energy.

Nuts can be another amazing addition to your diet. This includes almonds, pistachios, walnuts, Brazil nuts, etc. Nuts contain an amino acid responsible for producing mood-boosting serotonin, which means eating more nuts can have a positive effect on your general state of mind and mood.

Katie Vause ‘22, has great suggestions on incorporating nuts into your diet. She says, “I like to add all kinds of nuts to foods I already love like salads, steamed vegetables, deserts, and cereal. Also trail mix is always a delicious way to eat nuts.”

It is important to remember that along with adding foods to your diet, there are some foods you can cut from it; however, if you are cutting certain foods out of your diet, you must replace them with healthy alternatives— do not simply eat less. Your body needs to be fully nourished every day.

Regarding junk food, there are a large number of replacement options. These include Greek yogurt, dark chocolate, nutritious snack bars, trail mix, vegetable chips, and fruit. These foods can satisfy the cravings you have for chips, ice cream, or sweets.

So, eating healthy for the new year doesn’t have to be as hard as you might’ve thought. Complex recipes with dozens of ingredients aren’t necessarily what you need to improve your diet. Some of the most common, basic foods are the healthiest and by simply eating them more frequently, you can get all you need to be more healthy and nutritious!