Once again Dr. Mom is right! A Healthy Breakfast is Important!
The benefits of breakfast include:
- Improved mood. Eating breakfast can lift your mood. Studies show that people who don’t eat breakfast are more tired and irritable.
- More energy to face the day. Before you eat in the morning, your body is running on empty. You get energy from high-quality protein, carbohydrates, and fats.
- Better concentration. Eating breakfast also improves your ability to problem solve. You’ll be more productive and better able to handle tasks that require memory.
- Weight management. Studies via the American Dietetic Association show that if you eat breakfast, you’re more likely to be at a healthy weight than people who don’t eat breakfast.
Breakfast foods can also provide a lot of vitamins and minerals. For instance, if you eat a bowl of whole-grain cereal with low-fat milk or yogurt and a glass of orange juice, you’ll have consumed your total daily needs of vitamin C and about one-third of your calcium, thiamin, and riboflavin requirements for the day. You’ll also have a good supply of fiber, iron, and folate, especially if you choose a high-fiber cereal. By missing out on breakfast, you might be missing out on some really great nutrients.
Basics of a Quick and Balanced Breakfast
One of the most common excuses for not eating breakfast is being short on time to get to work or school. Breakfast doesn’t have to be elaborate or time consuming! You can wake up just a little earlier to fit in a nutritious breakfast. If you eat breakfast it will pay off throughout the whole day. It’s best if your breakfast foods come from three different types of nutrients: protein, carbohydrates and fats. You can get protein and fat from eggs, dairy, lean meat, or peanut butter. Cereal or whole-wheat toast can be your whole grains. If you have oatmeal, cold cereal of yogurt you can add strawberries, raspberries or blueberries and benefit with great anti-oxidants protection. Cereal is a great choice for a quick and easy breakfast, but look for one that has at least 3-5 grams of fiber per serving.(you should have at least 35 grams of fiber based upon a 2500 calorie diet per day)
Healthy Breakfast Ideas
Next time you’re racing against the clock, try these effortless and healthy breakfast ideas:
- A low-fat bran muffin and a side of Greek yogurt topped with fresh fruit
- A bowl of oatmeal mixed with raisins or topped with cheese
- A peanut butter sandwich on whole-wheat bread
- An omelet made with one whole egg and extra egg whites and filled with veggies (mushrooms, peppers, onions) and low-fat cheese. Eat it with a slice of whole-grain toast
- Multigrain pancakes topped with fresh blueberries. You can make them ahead of time, wrap them individually, and freeze, then take out of the freezer to toast or warm just as you would with a box of frozen pancakes
- Half a bagel (whole wheat, oat bran, pumpernickel) spread with a tablespoon of hummus or peanut butter, and a piece of fresh fruit
- An English muffin (whole-wheat or whole-grain variety) topped with a slice of tomato and cheese
- A low-fat smoothie made with low-fat milk or yogurt and fresh fruit and a piece of whole-grain toast
If you are like myself sometimes I will eat leftovers the next morning. Pizza can be healthy and taste yummy when made with whole wheat crust and low fat cheese topped with veggies. You may even want to try Gluten free crust for those of you who are gluten sensitive. Many pizza establishments now offer it as an alternative. Also, if you cooked a casserole the night before why not have a piece for breakfast? Both of these options can make a good, quick breakfast. Eating a balanced breakfast, with whatever foods you choose, is the best way to jump-start your day and stay satisfied until lunch. Dr. mom really did know what she was talking about didn’t she?