Breakfast is the most important meal of the day, but can be stressful when running against the clock.
Eating breakfast is a healthy habit that can help individuals maintain a healthy weight.
Breakfast eaters have:
✓ A healthier body mass index
✓ Better nutritional intake
✓ Better academic success
✓ Better focus and concentration
✓ improved mood and behavior
✓ Fewer illnesses, and fewer absences
We know that cooking a full sit-down meal isn’t feasible most mornings, so here are some speedy breakfast ideas that are well-balanced and nutritious.
Oatmeal
Oats are a wonderful whole grain that has been proven to help reduce risk of cardiovascular disease. Oatmeal is a great choice for breakfast and can be very versatile based on what ingredients you add. I top my oatmeal with ground flax seeds, blueberries, walnuts, cinnamon, and a drizzle of local honey. This creates a nutritious meal that is full of fiber, whole grains, antioxidants, protein, and healthy sources of unsaturated fats. Steel cut oats are the least processed and are the healthier choice compared to microwaveable instant oatmeal. Instant oatmeal is more processed and often has added sugars and salt. Based on convenience and availability, instant oatmeal can be a fine choice as long as you read the ingredient list to avoid unnecessary added ingredients.
Breakfast Burrito
Hard-boiled eggs are one of the most portable proteins. While eggs are a good source of protein, essential amino acids, folic acid and choline, they contain no fiber or carbohydrates. For a more well-rounded breakfast slice the hard boiled egg and roll it in an 8” whole wheat tortilla with a slice of lean ham, ½ ounce cheese, and 1 tbsp salsa for a portable Breakfast Burrito. You can boil eggs ahead of time and keep them for a week with their shell on. If you can’t remember if an egg is fresh or hard boiled just spin the egg. If it wobbles, it’s raw. If it spins easily, it’s hard boiled.
Yogurt Parfait
Any whole grain, high fiber cereal is a good choice for breakfast. My favorite is Kashi Go Lean Crunch, which is high in protein and fiber and low in sugar. Add nonfat milk or Greek yogurt and some fresh fruit and this meal now provides the 5 most important nutrients that kids need and often lack which are calcium, vitamin D, dietary fiber, potassium, and vitamin E.
Grab and Go Favorites
For rushed mornings where breakfast is a grab and go meal, it is important to have convenient foods available that are healthy and tasty.
My favorite grab and go meal is a whole grain english muffins (Ezekiel’s Sprouted Whole Grain) with natural peanut butter and a banana.
Another good option is a granola bar with a side of yogurt and nuts. When choosing a granola bar look for ones lower in sugar, ideally 10 grams or less of sugar, and that have a good combination of fiber and protein. Ideally your granola bar should have 3-5 grams of fiber and 5 or more grams of protein. The combination of fiber and protein will provide long lasting energy and will help to keep you more full for longer. By adding a nonfat Greek yogurt you are adding extra protein, beneficial probiotics, calcium, and vitamin D. A 100 calorie pack of almonds adds a healthy source of unsaturated fat, protein, vitamin E, magnesium, and potassium.
How can you make breakfast a part of your daily routine?
