Written by Mark Tomas, Nutrition Intern

Hunger is a familiar experience for all of us when we get up in the morning. Sometimes we’re in a rush and might only have time to grab some toast and a cup of coffee to silence the hunger. Other times, we might add scrambled eggs and some fruit to that mix. For those who only have time in the morning to shower and dress, a coffee might be all they can get into their stomach. Unfortunately, if we don’t give our bodies the fuel it needs to get our day started, we might find ourselves experiencing mid-morning hunger pangs.

Hunger is a complex feeling that is influenced by many things, but in a nutshell, hunger is controlled by our nerves and our hormones. When our stomach is empty, it releases a hormone called ghrelin that tells our brain “it’s time to eat!” When we eat a meal, stretch receptors in our stomach tell our brain that we’re full, so it stops producing ghrelin. As our body digests the food we eat, it releases two hormones called insulin and leptin. In addition to insulin’s role in our body’s process of generating energy from food, it also helps to suppress hunger. Leptin also helps to promote a feeling of satiety. After finishing a meal, insulin and leptin levels begin to decrease and ghrelin levels begin to increase, starting the cycle over again.

So why, then, is breakfast so important?

Breakfast helps us satisfy our morning hunger so that we can tackle the start of our day. But like any other meal, it's important to consider what we include in our breakfast. While any food is better than no food, some foods are better at satisfying our hunger. Foods rich in fiber and protein take longer for our bodies to digest, and therefore, make us feel fuller for a longer amount of time. Eating fiber-rich foods also has other benefits, such as reducing cholesterol levels and preventing spikes and crashes in our blood glucose levels. Fiber helps reduce cholesterol in your body by stopping your digestive system from absorbing all the cholesterol you eat. Meals higher in protein take longer to leave the stomach and for our bodies to digest, making us feel fuller for longer. With a focus on fiber and protein, it's important to remember that you should not exclude fats from your diet - you need them too!

So, what can you include in your breakfast to help increase your fiber and protein intake in the morning? Try including more of these foods:

One example of a quick fiber and protein rich breakfast is greek yogurt mixed with raspberries, sunflower seeds, and oats. Raspberries, oats, and sunflower seeds are excellent sources of fiber, while the greek yogurt and sunflower seeds are full of protein. If you’re in the mood for a hot breakfast, some scrambled eggs with an apple and a slice of toasted whole-wheat bread with avocado will give you the energy you need while incorporating ample fiber and protein. If you need some more breakfast inspiration, check out some recipes here that will help you start your day off with a balanced meal and a burst of energy!