4 Healthy Breakfast Swaps

From Dr. Daryl Gioffre

What does your daily breakfast look like? Coffee? A bagel? Or something you think is healthier, like oatmeal with a dollop of peanut butter and a banana?

You could be sabotaging your morning. Breakfast is the most important meal, and it should be loaded with nutrients and superfoods to kickstart your day, not slow it down. Even if you think you’re doing it right, you could be doing breakfast all wrong.

Most people are drinking too much caffeine, eating too much sugar, eating the wrong proteins (read: bacon) and fueling up on acidic foods that almost always lead to the dreaded “slump.”

Here are a few tips on how to revamp your morning meals:

Bad: Oatmeal with peanut butter and banana

Why is it bad? Unless you’re buying gluten-free oats, you’re consuming gluten first thing in the morning, and with a sugar-loaded banana…. Bad news. And while it is best to consume bananas with a bit of nut butter (because the fat in the nut butter helps metabolize the sugar in the banana), even the most organic, all-natural peanut butter is made with the lowest quality peanuts. Always opt for almond butter instead.

Good: Quinoa morning porridge

Combine ½ cup rinsed quinoa, 1 15-oz. can of coconut milk, 1 tsp. cinnamon and 1 tsp. chia seeds and simmer for 10-15 minutes until liquid is absorbed. Sprinkle with a tsp. of hemp seeds.

Bad: A smoothie from the nearest kiosk

Why is it bad? Unless you’re making the smoothie yourself, it could be overloaded with sugar, dairy ingredients or, worst of all, artificial sweeteners. Know what’s in your smoothie and make it at home. 

Good: Mint morning blast smoothie

Blend 1 large handful of spinach, 1 frozen banana, 5 frozen strawberries, 10-12 mint leaves, 1 heaping tbsp.. of raw almond butter, 1 cup of coconut or almond milk and an alkalizing supplement like the AlkaMind Daily Greens (optional).

Bad: Yogurt with granola

Full-dairy yogurt will have you feeling sluggish in no time, especially if you are intolerant to it (and 65 percent of people are!). And that store-bought granola that you top it with contains enough sugar to be considered dessert.

Good: Non-dairy berry parfait

Soak ½ cup of cashews for 20 minutes to an hour. Combine soaked cashews with ½ unsweetened almond or coconut milk (from a carton, not a can) and a ½ tsp. vanilla extract, then blend until smooth. Layer a dollop of cashew cream with a spoonful of mixed berries, then top with gluten-free rolled oats and a tbsp. hemp seeds.

Bad: Coffee & a bagel

If you’re more of a savory breakfast type, black coffee and a bagel are not your best bets. And since meat is generally an acidic food group, topping it with bacon or salmon isn’t doing you any favors.

Good: Toasted Ezekiel bread with avocado tomatoes

Ezekiel bread is not gluten free, but I recommend it over any other gluten food because it is made using sprouted grains that are more easily digested and have a significantly lower nutrient load than other breads, which are often made with sweeteners, artificial ingredients and preservatives. Top a toasted slice with some avocado, sliced tomatoes and Himalayan salt and wash down with hot water with lemon. Avoid, or at least limit, your morning coffee consumption – it’s your no. 1 mistake!

For more advice from Dr Daryl, see these four healthy dessert alternatives, also click here to see what a nutritionist eats in a day.