Are you waking up groggy and with low energy? We’ve all been there many times. But how do you get some fresh energy in the morning when your eyes are barely open?

Here are a few tips:


“The most common cause of fatigue is dehydration,” says Peggy Kotsopoulos, a registered holistic nutritionist and author of Must Have Been Something I Ate.

Beginning your day with a glass of water helps to hydrate the body and also allows for oxygen to travel easier to your cells. Dehydration can lead to fatigue, mental fogginess, dizziness, and even impaired short-term memory. By hydrating throughout the day, this will help avoid fatigue and can boost energy. Beyond hydration, the key for morning energy is a balanced breakfast. Here are some ways to make meals that are not only essential to gaining and maintaining energy, but are also easy to do.

Quick and delicious foods for morning energy

Whatever you prepare for breakfast, make sure it delivers healthy protein, slowly digested carbohydrates, as well as some fruits or vegetables.


Oatmeal contains slow digesting carbohydrates and fiber, which are a great source of energy that lasts throughout the day. Oatmeal is easy to prepare and you can serve it in many different ways. To prepare it, simply bring 1 part oatmeal to 3 parts liquid to a simmer for approximately 12 minutes, then you are in for a treat. Please stay away from ready-to-eat oatmeal packets as they are usually full of added sugar.


Protein (for children) is important for building, maintaining and repairing the bones and the tissue of the body. Eggs are a clean and easy source of protein as well as vitamins and other nutrients. You can cook them in many different ways to keep things interesting. You can make an omelet with low-fat cheese or just scramble up some eggs with vegetables, and serve it on a slice of whole-wheat bread. Adding avocado is a great substitute for butter. Keeping a hard-boiled egg in your lunch box is a great snack throughout the day.

Yogurt is a great source of protein. Greek yogurt is especially higher in protein. A cup of yogurt with fruits and berries, and granola is a quick power boost in the morning.


Breakfast smoothies are great when there is not a lot of time in the morning. Combine your favorite fruits or berries, yogurt, ice and some milk or juice into a blender and you have a refreshing, high-energy breakfast in minutes. TIP: If you freeze the berries you can skip the ice. (You can sneak in some spinach … your child won’t even notice 🙂


Whole-grain cereals and breads are a great choice for breakfast. These complex carbohydrates provide a great amount of fiber and other nutrients, which keep your blood sugar level steady and avoid that mid-morning energy crash. Many cereal brands have lots of added sugar and sodium. Please take the time to read the labels when choosing your breakfast cereal. Make sure it has whole grain as the first item on the ingredient list and it is high on fiber and low on sugar and sodium. Bran cereal and steel-cut oats are great choices. For more sweetness add some apples, raisins or bananas.

Fruits and berries are a good source of fiber, vitamins and nutrition, but they also deliver a high amount of natural sugar. Please do your research before adding fruits to your breakfast. Spread some peanut butter or almond butter on whole-grain toast for a high-protein boost. For extra sweetness add a sliced apple, a banana or some honey.

For more breakfast ideas check out:


Research has shown that a balanced breakfast boosts brain function and that children who had a good breakfast were able to concentrate better and to maintain more energy to be productive throughout the day. Low energy in the morning can impact the entire day. Therefore, a balanced breakfast that includes protein and complex carbohydrates is not to be missed.

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