Live Well

Start a Healthy Breakfast Routine

Breakfast is a powerful thing. It breaks your overnight fast, boosts energy and alertness, provides essential nutrients, and reduces risk of type 2 diabetes and heart disease.

Most important: Breakfast is a choice you can make every day. And what you do every day has great power to affect your life — for good or bad.

Many people want to eat a healthy breakfast. But, without an established routine, that good intention can get lost. To put you on a healthy breakfast path, Portico staff consulted with some of the companies we work with to create this simple small step.

Small Step: Buy 1 of 3 Ingredients

Pick one of three basic breakfast ingredients – whole grain oats, eggs, or Greek yogurt. Start with one of the simple preparations we’ve provided, then experiment until you find a breakfast that works for you.

Whole Grain Oats

They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants. Health benefits include weight loss, lower blood sugar levels, and a reduced risk of heart disease.

Stick with whole oats or steel-cut oats and avoid instant oats. You can cook them, soak them overnight, eat them as-is by adding a little milk or yogurt to soften them up, or blend them into a smoothie.

Up the flavor and nutrients by adding fresh or dried fruit and a few nuts for protein. To sweeten without sugar, add a splash of pure vanilla extract and a dash of cinnamon.


Eggs are high in protein and the yolk contains heart-healthy omega-3 fats to help fight inflammation. They can be prepared in a variety of ways so you won’t get bored — scramble, bake, or hard boil them.

Adding vegetables helps to increase your antioxidant intake. One hearty combination is mushrooms, onions, and chopped tomatoes. When you combine vegetables with your eggs, first cook them in your pan, then add your eggs and scramble.

Greek Yogurt

Greek yogurt is made by straining whey and other liquid from milk curds, which produces a creamier, more protein-rich yogurt. Yogurt and other dairy products can also help with weight control because they increase levels of hormones that promote fullness.

Greek yogurt can be a good source of probiotics, which help your gut stay healthy. Look for the phrase “contains live and active cultures” on the label to make sure your yogurt contains probiotics, and stick with unsweetened varieties.

Because yogurt comes ready to go out of the refrigerator, it’s a good choice for those with little time or those who want to avoid cooking.

  • Top with grains, berries, chopped fruit, and nuts in a bowl — or fancy it up by serving it in a parfait glass.
  • Blend with other ingredients into a simple smoothie.
Get Recipes

Motivated to do more?

If you have ELCA-Primary health benefits with Portico:

  • Check out the Longevity course on Being, our video learning platform. Lesson 5, “The Power 9,” includes a section on eating according to the Blue Zone 80% rule, which encourages big breakfasts!
  • See if you’re eligible to enroll in our chronic condition prevention program by Omada. Already enrolled? Wrap your healthy breakfast routine into your food log.

If you have ELCA Medicare-Primary health benefits with Portico:

  • Humana offers Virtual Wellness classes nearly every Monday-Thursday, ranging from managing diabetes and healthy aging to virtual travel around the world. Visit to see a full list of upcoming events.
  • Earn gift cards to popular retailers and restaurants through the Go365® by Humana wellness program by doing healthy activities like volunteering, virtually connecting with loved ones, or attending SilverSneakers® fitness classes.


This information should not be considered or used as a substitute for professional health care advice. By providing this information, Portico Benefit Services is not providing any medical advice, diagnosis, or treatment. Each individual is responsible for his or her own health and medical treatment decisions. You should talk with your doctor to determine the lifestyle changes and health care treatment options appropriate for you.