Making Breakfast Easy by Brown & Medina NutritionOctober 7, 2014
Your alarm goes off, you hit snooze a few times, and before you know it, you barely have time to brush your hair before you run out the door. You feel sluggish, irritable, and tired throughout the morning. Your first meal is during your lunch hour at school or work, and by that time you are starving! If this sounds like you, you are missing out on the most important meal of the day.
Why is breakfast so important? Breakfast eaters are more likely to weigh less, perform better in school, make better food choices throughout the day, and have an overall higher diet quality. Studies have shown that those who eat breakfast tend to have a higher intake of vitamins A and C, riboflavin, calcium, zinc, iron, and fiber. By providing themselves with adequate nutrition, breakfast eaters may help themselves lower their risk of chronic disease.
A recent study published in the Journal of Physiology and Behavior showed that children who ate breakfast showed enhanced performance in solving complex mental functions, specifically in math, than those who skipped breakfast. Another recent study published in the Journal of the American College of Nutrition found that children that consumed breakfast had a significantly lower BMI and better motor function skills, compared to those who didn’t eat breakfast.
Eating breakfast does not have to be hard. It doesn’t have to be a long, elaborate meal. It just needs to be eaten. Here are some healthy, quick ideas to get you started:
- Whole wheat English Muffin or toast with 1 tablespoon peanut butter, 1 banana
- Yogurt or cottage cheese parfait: Layer with fruit and whole grain cereal
- Smoothie: Blend together 1 cup of milk or yogurt with fresh or frozen fruit
- Egg Wrap: Scramble two eggs with low-fat cheese and roll up in a whole wheat wrap. Make it more nutritious by adding cooked vegetables such as mushrooms, tomatoes, and spinach.
- Plan ahead with overnight oats: Place ½ cup uncooked oatmeal in a Tupperware bowl. Add ¼ cup greek yogurt, 1/2 cup milk, fresh fruit, cinnamon, and your favorite natural sweetener to taste. Top it with nuts or nut butter if you like and eat it cold in the morning.
- Who says a sandwich has to be for lunch? Make your favorite sandwich the night before and grab it on your way out the door.