Breakfast is the most delicious meal of the day (IMO). I'm not tryna play favorites, but I love me some breakfast. In fact, I usually go to sleep already excited about the delicious meal that awaits me in the morning.
This summer I finished up my MS in human nutrition at Columbia University. Good (sleepless) times, fasho.
I asked a few of my classmates and some kiddos I know from other nutrition programs what their typical breakfasts look like. Here's what I found out:
Fruit + Warm Carb + Nut Butter + Iced Coffee + Ginger Tea
This is my basic formula. I change up the fruit depending on my mood and the season, and the carb rotates between oatmeal, toaster waffles, sprouted toast and/or a whole grain muffin or bagel.
Occasionally, my carb is a sweet potato (yes, sweet potatoes + nut butter = bliss).
The nut butter I slather on my hot carb also changes (I'm a nut butter fiend and always have 3-5 open at any given time), with almond butter, sunflower seed butter and good old classic PB as top contenders.
To drink, I always have iced coffee (yes, even when it's -19 degrees outside) with vanilla soy milk and hot Yogi Organic Ginger Tea.
I'm not a die-hard organic consumer, but I do try to buy organic tea because you can't wash the tea leaves before steeping them so non-organic tea sketches me out a bit.
Sometimes I sprinkle chia seeds or flax on/into what I'm eating, and a lot of times I eat an additional piece of fruit while prepping my food because #hanger.
This formula gives me energy without making me feel weighted-down. The combination of carbs and fats and protein is both satisfying and delicious.
- Katherine Baker, MS Human Nutrition, Columbia University '16, currently driving the hot mess express full-time
Steel Cut Oatmeal
"Steel-cut oats cooked in almond milk with cinnamon, topped with blueberries, bananas, walnuts, and a little bit of maple syrup."
- Caty Schnack, NYU BS nutrition '16, current child nutrition educator
Smoothies or Yogurt Bowls
"A lot of times I make myself a smoothie with a ton of stuff, including kale, spinach, banana, blackberries (or mixed berries), part of a beet, turmeric root, ginger, protein powder, chia seeds, flaxseeds, probiotic yogurt (kefir), honey, and granola.
I'll also do a yogurt, banana, and granola bowl, and when I buy oats I make oatmeal and throw in raspberries and chia seeds."
- Katie Lee, MS Human Nutrition, Columbia University '16; current medical student at SUNY Downstate
(Writer's note: Can you make me a smoothie, Katie?)
"Ideal Breakfast" (Tofu Scramble with Fruits and Veggies) vs. "Fallback Breakfast" (Cereal with Plant-Milk)
"I feel like I have ideal breakfasts and fallback breakfast categories.
The ideal breakfast is fresh delicious bread, with a spread, and a fruit and veggie. Alternatively, something hot with protein and fat. Like a tofu scramble or meatless sausages. Also with fruit and veggies.
And if I'm in a rush, I will fallback onto and settle with cereal and plant-milk.
Also, coffee with every breakfast. :)"
- Dan Pappo, MS Human Nutrition, Columbia University '16; current childhood obesity researcher at CUMC
A Banana Smothered in Nut Butter
"My breakfast is unsurprisingly the least variable meal of the day, and always includes a banana smothered in a nut butter, preferably TJ's sunflower butter. If I have time I'll also grab a bran muffin or some bran cereal with soy/almond milk."
- Daria Igudesman, MS Human Nutrition, Columbia University '16; future nutrition doctoral student at UNC Chapel Hill
Chia Seed Pudding or Oatmeal
"I eat chia seed pudding or maple oatmeal with walnuts, flax seed, and dried cranberries."
- J.D. Hamm, MS Human Nutrition, Columbia University '16, currently researching bariatric surgery patients success post-op
Oatmeal or Eggs
"My go-to's: 1/2 cup Trader Joe's rolled oats cooked with water/allspice/cinnamon/nutmeg, half an apple and a splash of soy milk, topped with two tablespoons natural peanut butter.
Or sometimes a banana with two tablespoons peanut butter, and two eggs hard cooked in one teaspoon olive oil with herbs.
And always coffee!"
- Sarah Dimitratos, UC Davis BS nutrition '16, current dietetic intern, Sodexo NYC
Chocolate Shake (with Chia and Flax) or a Tofu Scramble
"On most work days I have a chocolate protein shake with added chia seeds and ground flax.
If I have a little time, I'll do a tofu scramble with toast and some kind of vegetable."
- Ayanna Campbell, MS Human Nutrition, Columbia University '16, currently researching the connection between sleep restriction and cardiovascular disease
Eggs with Gluten-Free Toast or Oatmeal
"I usually eat eggs and gluten-free toast, sometimes with bacon. Or sometimes oatmeal or cereal."
- Shaneen Malick, MS Human Nutrition, Columbia University '16, current med student at Columbia University Medical Center
Coffee, Bananas and Oats
"Coffee with almond milk and a banana.
Also oatmeal with almond milk, cinnamon, sliced banana, and toasted almonds."
- Catherine Sobieski, MS Human Nutrition, Columbia University '16, current researcher at Memorial Sloan Kettering, NYC
Well, there you have it — what people with actual nutrition degrees eat for breakfast. No matter what your preferred morning fuel is, I wish you the most delicious of lattes and the most enjoyable dancing banana oatmeal-filled dreams.