What did you have for breakfast? Cereal? A donut? Maybe instant oatmeal and some coffee? New research from the University of Texas Medical Branch at Galveston suggests you may want to re-think breakfast.

The study found protein should be consumed throughout the day – starting with breakfast – instead of just in concentrated amounts during an evening meal. The reason? Steady protein intake supports optimal muscle growth and ongoing muscle growth is important in preventing age-related conditions like osteoporosis (weakening bones) and sarcopenia (muscle wasting). What are some easy and healthy ways to get protein at breakfast? Here are a few suggestions:

  • Eggs…or if less fat is desired, egg whites.
  • Yogurt. For the best protein punch and healthiest alternative, opt for plain, Greek, non-fat yogurt (mix fresh fruit and a teaspoon natural peanut butter in to kick up the taste).
  • Peanut butter on whole wheat toast. Make sure to look for peanut butter that contains just peanuts. Many peanut butters add oils and are less healthy. Pay attention to serving sizes as peanut butter is a high-fat food.
  • Lean meats. In Europe, it is common to have a plate of lean meats like turkey cold cuts on wheat bread for breakfast. Try it out!
  • Fish. Lox. Smoked Salmon. Smoked trout or whitefish. Not only are these options great on their own, they are also great in an omelet with your favorite vegetables.

Remember to utilize lean protein options and pay attention to sodium content and other additives.