Healthy Breakfasts

What does a healthy breakfast look like?


Studies have shown that a healthy breakfast should consist of 50% protein, 30% carbohydrate, and 20% good fats. This ratio has been reported to have positive benefits on mood, alertness, and attentiveness. 


Literature also suggests that our diets play a large role in managing chronic pain and inflammation. Targeted diets and following along with the food pyramid has been shown to help solve and alleviate pain for people who suffer with chronic pain. Below are some foods to incorporate “healthy” back into your diet!

  • Hard boiled eggs
  • Avocado toast
  • Greek Yogurt with granola
  • Oatmeal with berries
  • Cottage cheese
  • Unsweetened, whole peanut butter
  • Whole grain toast


Eggs:  A good source of protein and have important micronutrients. Most experts agree that an average of one egg per day is both healthy and safe. 

Avocado: Beneficial to gut health, avocados are an excellent source of nutrients with a rich source of antioxidants and anti inflammatory compounds. 

Oatmeal: Provides antioxidants, improves insulin response by reducing blood sugar. May help manage weight, promotes healthy bacteria, and helps with relieving constipation, 

Greek Yogurt: High in protein, making you feel fuller for longer. Benefits include digestive health, strengthened immune system, and protection against osteoporosis. 

Berries: Blueberries, raspberries, strawberries, and blackberries are packed with rich antioxidants. They are a good source of fiber and provide high amounts of essential nutrients.

Cottage cheese: High in protein and keeps you feeling fuller longer. 

Unsweetened Peanut butter:  A great protein along with healthy fat that helps you feel fuller, and satisfied after meals. Be sure to check the ingredient list and check for no added sugars. 

Whole grain toastAssociated with various health benefits including a lower risk of diabetes, heart disease, and high blood pressure. Also this whole grain is a great source of fiber. 


Other foods to consider for targeting your chronic pain symptoms:

* Nuts, seeds, and their oils: Several antioxidant and anti-inflammatory properties.

* Olive oils / Olives: Adding these foods can add anti-inflammatory, antimicrobial, and antioxidant activity to your diet. 

* Water: Water is essential for the human body as it correlates with the physiological processes and biochemical reactions. Making sure you have adequate water intake per day is a necessity for taking care of your body. Being dehydrated can heighten and increase your pain sensitivity. Drinking a full glass of water before and after each meal also helps with digestion.


For more information, visit:

Food pyramid for subjects with chronic pain: foods and dietary constituents as anti-inflammatory and antioxidant agents | Nutrition Research Reviews | Cambridge Core

 12 of the Healthiest Foods to Eat for Breakfast (


Nutrition always plays an important role in your body’s well-being. Take care of your mind and body by consuming the proper foods and drinks, staying active, and sleeping well. If you continue to experience chronic pain and inflammation, schedule a no-cost consultation to talk with Dr. Jackson Draeger.


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