Building a Better Breakfast

We can’t think of a better time to celebrate breakfast food because September is Better Breakfast Month!

Don't Skip Breakfast!

We’ve heard it for years that breakfast is the most important meal of the day, but it is still the most skipped meal of the day. There are a variety of reasons that we skip breakfast from not enough time in the morning to having no appetite right when we wake up. However, eating a nutritious breakfast is important for a variety of reasons.

Breakfast has been shown to increase energy levels. Along with sleep and exercise, breakfast can give you more energy throughout the day. The best way to do this is to design a breakfast that combines protein (like eggs, plain Greek yogurt, low fat string cheese, or peanut butter) with a carbohydrate that is a good source of fiber (like fruit, oatmeal, or whole wheat toast) , which will make you feel full until lunch.

Breakfast has also been shown to help people maintain a healthy weight. Research shows that people who skip breakfast tend to weigh more than those who eat breakfast on a regular basis. It has also been shown that people who eat in the morning make healthier food choices throughout the day, which can positively impact weight and long-term health.

Keep it Simple

Despite most people knowing these benefits, many people still skip breakfast. If you feel like you skip breakfast in the morning because you don’t have the time, plan around that by having grab-and-go options available at home. You can make your own oatmeal bowls (plain oats, dried fruit, sliced almonds) in microwaveable containers that you just add water and microwave in the morning. Or you can make egg and veggie muffins at the start of the week that you pop into the microwave right from the fridge before heading out the door.

Is time not the issue but more so your appetite?  Try to have something small to eat within 2 hours of waking up that includes protein and good carbohydrate. This could include fresh fruit paired with a low-fat string cheese, trail mix (almonds/peanuts/cashews/dried fruit), ½ peanut butter sandwich on whole wheat bread, or a plain Greek yogurt with a handful of berries. Just having something to get you energized is important!

Breakfast Ideas:

• Toast a whole wheat waffle and top with peanut butter and sliced bananas
• Make your own flavored oatmeal by combining plain oats, diced apple, cinnamon, and slivered almonds. Just add water and microwave.
• Top low-fat plain Greek yogurt with raspberries and a drizzle of honey.
• Pair low-fat string cheese with a piece of fruit.
• Make omelet muffins by combining eggs with your favorite veggies and baking in a muffin tin. Refrigerate for 3 days or freeze for a month and just pop in the microwave to reheat.
• Spread low-fat cream cheese on half of a whole wheat bagel.
• Make a smoothie with frozen berries, soy milk, spinach, and a nut butter of your choice.