Many people claim that breakfast is the most important meal of the day because it helps jump start your body’s metabolic processes and gives you the necessary energy for your daily activities. However, traditional foods associated with breakfast in the United States, like a stack of pancakes or a bacon, egg, and cheese sandwich, may not be the healthiest way to start your day.

sandwichHealth experts around the world agree that a healthy breakfast includes a balance of carbohydrates, protein, and fiber, achieved through the use of fresh ingredients with low levels or sugar and unhealthy fats. Many countries, from Turkey to Japan, make use of a good mix of vegetables, protein, and healthy carbohydrates to start their day. While we have a traditional sense of what we expect to see at breakfast in the United States, there are some healthy options we can learn from the rest of the world.

A typical American breakfast is your usual bacon, eggs, and toast. Provided the toast is whole grain and topped with a low sugar jam, some natural nut butter, or a reasonable helping of butter, this would be a great source of carbohydrates. Eggs are also a great source of protein, provided they are cooked in a healthy way, like boiled or poached, that doesn’t add oil to your diet. However, watch out for that bacon, which could be an unnecessary source of fat, calories, and cholesterol in the morning and can easily be replaced by something healthier like smoked fish (rich in Omega-3’s) or steamed vegetables like spinach (rich in iron).

banana toastIn many countries, the foods that are eaten at breakfast do not differ drastically from food eaten during other meals throughout the day. The healthiest breakfasts include lots of vegetables and heart-healthy fats. For example, in Turkey, a typical breakfast spread includes cucumbers, tomatoes, feta cheese, olives, bread, honey and tea. And in Israel, a finely chopped vegetable salad made with tomatoes, red onion, parlsey, cilantro, peppers, and cucumbers is served, without dressing, in the morning with cow’s cheese and hummus.

While you may not start serving up pho for breakfast like they do in Vietnam, there are ways to mix up your breakfast routine to ensure a healthier diet. Additionally, moringa is a great way to get a serving of vegetables with your breakfast, because moringa powder can be added to many dishes, from yogurt with granola to an egg omelet with toast.

Visit our blog for other healthy moringa recipes, so you can get your daily vegetables and do something good for the planet!