9 morning meals that make you smarter
Make Breakfast Better
We’ve all heard that breakfast is the most important meal of the day—and skipping it is a weight loss, energy, and health no-no. To start your day with even more of a mental leg up, try one of these mind-sharpening meals from our new Brain Power Game Plan book.
The plan incorporates foods shown to keep brain cells healthy and stave off age-related cognitive decline, including berries, nuts, olive oil, veggies, fish, and more—all power nutrients that will keep your whole body well, too.
We’ve all heard that breakfast is the most important meal of the day—and skipping it is a weight loss, energy, and health no-no. To start your day with even more of a mental leg up, try one of these mind-sharpening meals from our new Brain Power Game Plan book.
The plan incorporates foods shown to keep brain cells healthy and stave off age-related cognitive decline, including berries, nuts, olive oil, veggies, fish, and more—all power nutrients that will keep your whole body well, too.
Yogurt Parfait
Plain yogurt gets smarter when you top it with walnuts (a good source of brain-saving omega-3s)
and berries (one of the most concentrated sources of antioxidants).
Protein from the yogurt, combined with fiber and whole grains from
shredded wheat squares and high-fiber cereal, gets digested slowly for
steady energy (and better concentration) all morning long.
Make it: Layer 3/4 c low-fat plain yogurt with 1/2 c shredded wheat squares; 1/4 c high-fiber cereal; 1 Tbsp chopped walnuts; 1/4 banana, sliced; and 1/4 c berries.
Nutrition info: 336 cal, 16 g pro, 59 g carb, 10 g fiber, 9 g fat, 2.5 g sat fat, 159 mg sodium
Egg Sandwich
Fried eggs become healthier when you cook them with a brain food like olive oil; tomatoes, spinach, and an apple on the side round out the meal with important antioxidants.
Make it: Layer 3/4 c low-fat plain yogurt with 1/2 c shredded wheat squares; 1/4 c high-fiber cereal; 1 Tbsp chopped walnuts; 1/4 banana, sliced; and 1/4 c berries.
Nutrition info: 336 cal, 16 g pro, 59 g carb, 10 g fiber, 9 g fat, 2.5 g sat fat, 159 mg sodium
Egg Sandwich
Fried eggs become healthier when you cook them with a brain food like olive oil; tomatoes, spinach, and an apple on the side round out the meal with important antioxidants.
Make it:
Fill 1 whole wheat English muffin with 1 slice reduced-fat Swiss
cheese, 1 slice tomato, 3 baby spinach leaves, and 1 egg fried in 1 tsp
olive oil. Eat with 1 small apple.
Berry-Banana Smoothie with Toast
A quickie breakfast for busy women; you can even whip up this smoothie
the night before so it’s ready when you walk out the door. Packed with
antioxidants, omega-3s in flaxseed, and fiber from fruits and whole
grains, this breakfast will help you stay sharp—and full—until lunch. Make it:
Blend 8 oz fat-free milk with 1/2 c frozen berries, 1/4 banana, 1 Tbsp
ground flaxseed, and 1/3 c high-fiber cereal. Serve with 1 slice whole
wheat toast topped with 1/4 c regular or no-salt-added 1% cottage cheese
(whipped or regular); 1/4 banana, sliced; and dash cinnamon.
Nutrition info: 361 cal, 23 g pro, 64 g carb, 17 g fiber, 6.5 g fat, 1.5 g sat fat, 597 mg sodium
Nutrition info: 361 cal, 23 g pro, 64 g carb, 17 g fiber, 6.5 g fat, 1.5 g sat fat, 597 mg sodium
Cereal with Peaches and Milk
Shake up a blah bowl of cereal with pumpkin seeds and sliced
peaches, good sources of vitamin E, healthy fats, fiber, and
antioxidants.
Make it: Mix 3/4 c whole grain cereal with 1/2 c high-fiber cereal. Top with 4 tsp pumpkin seeds, 1 sliced medium peach, and 8 oz fat-free milk.
Nutrition info: 348 cal, 18 g pro, 75 g carb, 21 g fiber, 6.5 g fat, 1 g sat fat, 248 mg sodium
Make it: Mix 3/4 c whole grain cereal with 1/2 c high-fiber cereal. Top with 4 tsp pumpkin seeds, 1 sliced medium peach, and 8 oz fat-free milk.
Nutrition info: 348 cal, 18 g pro, 75 g carb, 21 g fiber, 6.5 g fat, 1 g sat fat, 248 mg sodium
Homemade Muesli
Adding raisins, apples, and almonds to plain oats provides a
tastier and more satisfying texture, not to mention a great source of
brain-boosting flavonoids and vitamin E.
Make it: Mix 1/2 c raw oats with 2 Tbsp raisins, 1/4 c chopped apple, 1 Tbsp slivered almonds (or 6 almonds, chopped), 4 oz low-fat plain yogurt, 2 oz fat-free milk, and 1/2 tsp brown sugar or honey (if desired).
Nutrition info: 361 cal, 17 g pro, 57 g carb, 6 g fiber, 8.5 g fat, 2 g sat fat, 114 mg sodium
Make it: Mix 1/2 c raw oats with 2 Tbsp raisins, 1/4 c chopped apple, 1 Tbsp slivered almonds (or 6 almonds, chopped), 4 oz low-fat plain yogurt, 2 oz fat-free milk, and 1/2 tsp brown sugar or honey (if desired).
Nutrition info: 361 cal, 17 g pro, 57 g carb, 6 g fiber, 8.5 g fat, 2 g sat fat, 114 mg sodium
Lox Toast
Salmon is one of the best sources of omega-3 fatty acids,
which experts think make brain cells communicate with each other better.
Use it, along with cottage cheese, to top whole-grain toast for a
filling, fiber- and protein-rich meal.
Make it:Top 2 slices whole wheat toast with 1/4 c regular or no-salt-added 1% cottage cheese (whipped or regular), 2 slices red onion, and 2 oz smoked salmon. Serve with 1 medium orange or 6 oz orange juice.
Nutrition info: 338 cal, 24 g pro, 52 g carb, 9 g fiber, 4.5 g fat, 1 g sat fat, 523 mg sodium
Make it:Top 2 slices whole wheat toast with 1/4 c regular or no-salt-added 1% cottage cheese (whipped or regular), 2 slices red onion, and 2 oz smoked salmon. Serve with 1 medium orange or 6 oz orange juice.
Nutrition info: 338 cal, 24 g pro, 52 g carb, 9 g fiber, 4.5 g fat, 1 g sat fat, 523 mg sodium
Breakfast Quesadilla
Feta cheese and salsa flavor this healthy egg wrap. Healthy
fats from olive oil and antioxidants in the salsa provide a
brain-healthy ingredients; filling fiber from the wrap and protein from the yogurt will help you avoid mid-morning cravings.
Make it: Fill an 8-inch whole wheat tortilla with 1/4 c crumbled reduced-fat feta cheese and 1 egg and 2 egg whites, scrambled in 1 tsp olive oil. Fold in half and microwave (or heat in a skillet) until cheese melts. Top with 2 Tbsp low-fat plain yogurt and 1/4 c salsa. Serve with 4 oz black currant juice or orange juice.
Nutrition info: 352 cal, 23 g pro, 35 g carb, 5 g fiber, 15 g fat, 5 g sat fat, 590 mg sodium
Make it: Fill an 8-inch whole wheat tortilla with 1/4 c crumbled reduced-fat feta cheese and 1 egg and 2 egg whites, scrambled in 1 tsp olive oil. Fold in half and microwave (or heat in a skillet) until cheese melts. Top with 2 Tbsp low-fat plain yogurt and 1/4 c salsa. Serve with 4 oz black currant juice or orange juice.
Nutrition info: 352 cal, 23 g pro, 35 g carb, 5 g fiber, 15 g fat, 5 g sat fat, 590 mg sodium
Pumpkin Yogurt Crunch
This yogurt is anything but vanilla! Pumpkin, pear, honey,
and walnuts meld for a tangy-sweet, crunchy flavor. Even better, this
tasty mix of omega-3s and antioxidants will help your brain cells stay
young and pliable. Make it: Stir 1/4 c canned pumpkin;
1/2 small pear, chopped; and 1 tsp honey into 3/4 c low-fat plain
yogurt. Top with 1/2 c Kashi GoLean cereal, 1 Tbsp chopped walnuts, and
remaining chopped half pair. Nutrition info: 362 cal, 19 g pro, 61 g carb, 12 g fiber, 8.5 g fat, 2.5 g sat fat, 177 mg sodium
Waffle Parfait
Skip the syrup and top this breakfast favorite with brain-boosting berries, yogurt, and flaxseed instead. It’s healthy, yummy, and a great weekend meal for the whole family.
Make it:Top 2 whole grain waffles with 1/2 c frozen berries (thawed), 1/2 c low-fat plain yogurt, and 2 tsp ground flaxseed.
Nutrition info: 367 cal, 24 g pro, 44 g carb, 6 g fiber, 11.5 g fat, 3.5 g sat fat, 367 mg sodium
Make it:Top 2 whole grain waffles with 1/2 c frozen berries (thawed), 1/2 c low-fat plain yogurt, and 2 tsp ground flaxseed.
Nutrition info: 367 cal, 24 g pro, 44 g carb, 6 g fiber, 11.5 g fat, 3.5 g sat fat, 367 mg sodium
