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When it comes to boosting energy levels, especially for those over 60, a classic cup of coffee might seem like the go-to solution. However, dietitians suggest that the key to feeling vibrant might actually lie in your breakfast choices. “While coffee can give you a temporary lift, it doesn’t tackle the underlying issues like inadequate protein intake, fluctuating blood sugar levels, and the muscle loss that often accompanies aging,” explains Tara Collingwood, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “True, consistent energy comes from nutrition, not caffeine.” Here are five breakfast foods that can provide a more sustainable energy boost than coffee for those over 60.
Eggs top the list of recommended foods. Collingwood highlights their benefits: “Eggs are an excellent source of high-quality protein and B vitamins, both of which are crucial for energy metabolism and maintaining muscle function. Starting your morning with protein can help stave off energy slumps throughout the day. Plus, they’re versatile enough to suit both sweet and savory meals.”
Another powerhouse breakfast option is Greek yogurt. According to Collingwood, “Greek yogurt packs a protein punch in a compact serving, which is ideal if your appetite isn’t as robust. It supports muscle health and provides steady energy without the highs and lows that caffeine can cause. Enhance it with berries or nuts to add fiber and prolong your energy levels.”
Eggs
Eggs are Collingwood’s first recommendation. “Eggs provide high-quality protein and B vitamins that support energy metabolism and muscle function. Starting the day with protein helps prevent energy dips later on. They’re easy to prepare and work well for both sweet or savory breakfasts,” she says.
Greek Yogurt
Greek yogurt is another energy-boosting option. “Greek yogurt delivers protein in a small volume, which is helpful when appetite is lower. It supports muscle and steady energy without the spike-and-crash associated with caffeine. Adding berries or nuts boosts fiber and staying power,” she says.
Sweet Potato
Sweet potatoes are a great alternative to white potatoes in the morning. “Sweet potatoes provide complex carbohydrates, fiber, and potassium, which help restore energy and support muscle and nerve function without causing a blood sugar crash. For breakfast, some ideas: Roasted sweet potato rounds topped with eggs or Greek yogurt or leftover baked sweet potato with nut butter,” Collingwood says.
Smoothie with Protein and Fiber
Smoothies are another great option. “A smoothie with protein, fruit, and fiber supports energy by fueling muscles and stabilizing blood sugar, rather than stimulating the nervous system like coffee does. Ideal for busy mornings or if you don’t feel like eating, but drinking something sounds easier,” says Collingwood.
Quinoa Breakfast Bowl
Her fifth recommendation is a quinoa breakfast bowl. “Quinoa provides a unique combination of complex carbohydrates and protein, which helps restore energy quickly while keeping blood sugar stable. Having this balance is key to sustained energy without the crash. You can enjoy warm quinoa with milk or soy milk, cinnamon, and berries ,or try savory quinoa with eggs, vegetables, and cheese or plant-based sausage,” Collingwood states.