Why is breakfast important? Studies have shown that eating a healthy breakfast fuels your brain to improve focus, jump-starts metabolism for weight loss, increases energy levels, stabilizes mood, and helps keep you from overeating throughout the day.

We asked some of the busiest people around, Duke primary care providers, to tell us what they eat to get their day off to a healthy start.

Jason Troiano, MD

Practice Medical Director
Wake Forest Family Physicians

I am a big believer that fresh fruits, fresh vegetables, and whole grains are the cornerstone of a healthy diet and one of the best ways to prevent heart disease, strokes, and cancer. Every day for breakfast, I try to eat a bowl of high-fiber cereal with half a banana or some blueberries on top.

I recommend a cereal with 4 to 6 grams of fiber per serving on the label. Doing this along with aerobic exercise for 20 to 30 minutes several times a week is a great way to start a healthy lifestyle.

Do you ever skip breakfast or eat in the car? Never.

Leanne Owens, MHS, PA-C

Hillsborough Family Practice

A few years ago my priority was eating a quick breakfast rather than a healthy one. However, when my daughter began to eat table foods, my priority shifted.

Now we eat a quick and healthy breakfast together: one wholegrain vegetable muffin, a side of fruit, and low-fat yogurt. I make the muffins in advance, freeze them, and take them out the night before to thaw. They are ready to eat in the morning.

Do you ever skip breakfast or eat in the car? No.

Recipe for Vegetable Muffins

Here is my family recipe for vegetable muffins via my sister-in-law Meredith:

Ingredients

• 1 cup all-purpose flour
• 1 cup whole wheat flour
• 2 teaspoons ground cinnamon
• 1 teaspoon baking soda
• 1/4 teaspoon baking powder
• 1/4 teaspoon salt
• 1 cup sugar
• 1/2 cup applesauce and 1/4 cup canola oil
• 3 large eggs
• 1 teaspoon vanilla extract
• 3 cups grated vegetable of choice: zucchini, sweet potato, or carrot
• 1 cup chopped walnuts

Directions

1. Preheat oven to 350 degrees.
2. Sift first six ingredients into medium bowl. Beat sugar, applesauce, oil, eggs, and vanilla in large bowl.
3. Mix in vegetables.
4. Add dry ingredients and walnuts, and stir well.
5. Transfer batter to prepared muffin pan. Cook for 25 to 30 minutes, until a toothpick comes out clean.

Christopher Z. Rayala, MD

Duke Primary Care Morrisville

I eat a cup of high-protein, high-fiber cereal with a cup of skim milk. For me, this is the perfect breakfast.

The cereal I choose contains 10 grams of fiber, which supplies 40 percent of my daily fiber needs. With the milk, it’s just 230 calories and also contains 21 grams of protein, which helps keep me stay fuller longer. It is low in fat and sodium.

Sometimes I add blueberries, raspberries, or strawberries to make it more interesting.

Do you ever skip breakfast or eat in the car? Never have, never will.

Monica Barnes-Durity, MD

Duke Primary Care Morrisville

I choose breakfasts with a balance of protein, fiber, and healthy nutrients that are quick, easy to make, and less than 400 calories. I am always counting or “guesstimating” calories, as I too am weight-challenged and have size and fitness goals. I never leave home without breakfast.

I have a hot caffeinated beverage -- coffee or tea with ½ cup of soy or almond milk (50 calories) -- and one of the following options, which are all gluten-free and vegetarian.

Do you ever skip breakfast or eat in the car? Never skip; occasionally eat in the car.

Oatmeal with Options

My most-used recipe -- even my daughters can throw this together for me.

1. Start with 1/2 cup rolled oats (150 calories).
2. Add 1 cup hot water, or 1/2 cup water and 1/2 cup soy milk (50 calories).

Sometimes I’ll add one scoop of vanilla-flavored protein shake powder (100 calories).

Flavor options: five prunes (110 calories), 1/2 banana (52 calories), 1/2 apple (22 calories), cinnamon, or a spritz of vanilla extract

Texture options: 12 almonds (1/2 ounce, 82 calories) or 2 tablespoons of ground flaxseed (60 calories)

Quickie Quesadillas

1. Place one ultra-thin yellow corn tortilla (40 calories) in hot flat pan.
2. Add spinach leaves. Sometimes I zap these in the microwave with some garlic, onions, and other veggies, but with the time restrictions of a work morning, I usually just put a handful on the tortilla with a sprinkle of red pepper flakes or cayenne pepper powder.
3. Add cheese. I use whatever’s available and already shredded -- Mexican, pepper jack, or veggie mozzarella.
4. Fold and flip. Repeat this as needed to heat and cook the inside ingredients through, or at least melt the cheese.
5. Top with a tablespoon of salsa.

Breakfast on the Run

When there is no time and I’m heading to the car, I choose one of these options:

• 2 tablespoons of peanut butter (eat it right off the spoon, 200 calories) 
• 24 almonds (1 ounce, 160 calories) and an apple (small Gala, 45 calories), banana (105 calories), or 1 cup blueberries (82 calories)