#TXBites: Staying Healthy, 5 Practical Pro Tips for Better Breakfasts

by Gabi De la Rosa on September 30, 2020 in Food,
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With cooler mornings, and shorter days, fall is finally here. This year, more than ever, keeping healthy as the year turns is vital – and what better way to do that than with the best breakfast? Here’s how!

We’ve all heard that breakfast is the most important meal of the day, but—we get it—mornings are tough. And diet buzz words like intermittent fasting, Whole 30, and keto don’t make choosing what to eat in the morning any easier. No worries, though. The Houstonian Club’s registered dietitian is ready with practical tips to pack more nutrition into your day.

Denise Hernandez, The Houstonian Club’s registered dietitian, recommends starting your day with a healthy breakfast to keep you energized throughout the day. Photo Manny Rodriguez

According to Denise Hernandez (M.S. in Nutrition, B.S. in Biological and Physical Sciences, R.D., L.D.), starting your day with proper nutrition will fuel your body and help keep you energized. Studies from The American Dietetic Association have also shown that people who eat breakfast have lower obesity rates and higher intakes of micronutrients and fiber.

“The Houstonian Club emphasizes the importance of fitness goals and proper nutrition for optimal health. It might be tempting to sleep in, but eating a healthy breakfast is an easy way to keep your body feeling good throughout the day,” says Hernandez.

We asked the dietitian for her favorite tips to make eating a healthy breakfast nutritious, easy, and, most of all, tasty.


1. Protein

Start your day with protein to maximize your body’s ability to use muscle building and repair efficiently. Aim for 15-30 grams of protein, based on your daily calorie intake. A high protein, nutrient-rich breakfast is a game-changer and will prevent mid-morning sugar crashes.

Photo courtesy Alexander Mils on Unsplash

2. Variety

Balance your breakfast with a mix of protein, fats, fiber, and good sources of carbohydrates like oatmeal and whole grains.

3. Fiber

Chia and flax seeds are great additions to any breakfast and full of protein and Omega-3 fatty acids.
Photo courtesy Freepik

Add chia and flaxseed to your breakfast. Not only are chia and flaxseeds a good source of protein, but they are also high in fiber and Omega-3 fatty acids.

4. Eggs

Eggs are the quintessential breakfast food with so many vitamins and nutrients. Photo courtesy Freepik

The quintessential breakfast ingredient boasts 6 grams of high-quality protein and all nine essential amino acids. The nutrients don’t stop there – they are also rich in choline and lutein, which are crucial for brain health.

5. Meal Prep

Healthy no flip pancakes are tasty and easy for breakfast prep. Click the photo for Denise Hernandez’s No Flip Kodiak Cake Pancake recipe. Photo courtesy Freepik

Make your mornings easier by meal prepping ahead of time. Bake your eggs and bacon in the oven and store them in the fridge for an easy breakfast option. Healthy pancakes are also an easy option to make ahead and freeze or keep in the refrigerator. Click the photo above for Denise Hernandez’s recipe.

Cover photo courtesy Brooke Lark on Unsplash

Gabi De la Rosa lives in Houston with her husband and three children. Visit her on Instagram @gabioftheroses_htx