Healthy Breakfasts on the Run
We’ve all heard it before… breakfast is the most important meal of the day. But is it really? And does it really matter if you’re one of the millions who skip it altogether?
As registered dietitians, we don’t like to slight any of our meals (we love them all!) but we do admit that having a nutritious breakfast is extremely important. And if in fact, you did have to choose one meal over another breakfast would be a good one to pick as long as you make it healthy. That’s because eating a nutritious breakfast sets you up for a healthier day. Breakfast gives you the fuel that you deserve to start your day and it helps to prevent you from overeating later in the day. That’s probably why people who eat breakfast are best able to achieve and maintain a healthy weight. Plus, it helps kids to stay more alert so they can concentrate better and be more creative.
We grew up in a quite healthy household where we were given a nutritious breakfast in the morning before running out the door to school. Our mom took pride in spending time preparing meals that kept us energized and satisfied until lunchtime. If you’re like us, you want to eat healthfully and also give your family the best, but you simply don’t have the time to spend cooking like our moms did. The good news is that there are so many healthy breakfasts that can be prepared in minutes, and you can feel really good about eating them and giving them to your family. We have our clients choose breakfasts that have the following three components:
1) A high-fiber carbohydrate: This provides long- lasting energy. Think oatmeal, whole grain breads and whole grain cereals with fiber. Oatmeal is definitely one our favorites. We often top it with berries for even more fiber and antioxidants.
2) A low-fat protein: This takes longer to digest than the high- fiber carbohydrates so it keeps you feeling full. Think hardboiled eggs, peanut butter, nonfat yogurt (Greek yogurt is especially high in protein), low-fat cottage cheese, fish such as water packed tuna or slices of salmon. For us, hard boiled eggs and yogurt are two of our favorites. We hard boil several eggs in the beginning of the week and just keep them in the fridge until we’re ready to grab one.
3) A source of antioxidants/ vitamins/ minerals: This provides extra nutrients. We’re not talking about supplement pills. Always try to add the good stuff–a fruit or vegetable to your breakfast. Think berries or other fruits on cereal or in yogurt, spinach or mushrooms in eggs or a tomato on a whole grain piece of toast with low-fat cheese. When we make omelets, we love to add as many veggies as possible—mushrooms, onions, peppers and spinach all make it delicious!
Check out these eight breakfasts faves:
1) Fiber-filled cereal with skim milk and berries: Try hot cereals like oatmeal or high fiber cold cereals like All-Bran. Be sure to stick to the serving size. To boost up the protein content, try incorporating a hard-boiled egg (like we do!) as they are a great source of satisfying protein.
Look for kids’ cereals with 12 grams of sugar or less. Add fruit for added sweetness.
2) Peanut butter banana roll-up: One of the easiest things to do is spread peanut butter on whole wheat bread or on a whole grain tortilla, wrap it around a banana and run out the door. The whole wheat bread will provide energizing carbs while the peanut butter will give a boost of protein.
For an easy alternative, toss whole wheat bread in the toaster and then spread peanut butter on it. Grab a piece of fruit for the final touch for added fiber and disease-fighting antioxidants.
3) Raisin bread topped with cottage cheese and strawberries: Top a slice of whole-wheat raisin toast with nonfat or low-fat, low-sodium cottage cheese and strawberries (or another fruit) and sprinkle with cinnamon.
4) Egg Roll Up: Scramble liquid egg whites and roll them up in a whole wheat tortilla (you can microwave this when in a super time crunch!) and salsa. Toss in your favorite pre-cut veggies like onions, peppers, spinach and mushrooms.
5) Mediterranean Delite: Spread 4 tablespoons of hummus on a toasted whole wheat pita. Add lettuce and tomato.
6) New York Style Breakfast: Toast half a whole-wheat bagel and spread non-fat ricotta on it with a sliced tomato and an ounce of salmon.
7) Waffle Time: Toast a whole-wheat waffle. Top with low-fat or non-fat yogurt (Try nonfat Greek yogurt for extra protein) and an apple or sliced fresh fruit.
Yogurt Parfait: Layer a non-fat or low-fat yogurt or Greek yogurt with berries and a couple tablespoons of rolled oats. The yogurt is a great source of calcium and protein and the oats provide energy-revving carbs while the berries are loaded with antioxidants.
Written By Smiling Green Nutrition Experts: The Nutrition Twins
Lyssie Lakatos, RD, CDN, CFT
Nutritionist, Personal Trainer, Author, Speaker, Spokesperson
Tammy Lakatos Shames, RD, LD, CDN, CFT
Nutritionist, Personal Trainer, Author, Speaker, Spokesperson
Image Credits:
http://www.cateringspecialist.com/blog/?tag=/healthy+breakfasts
http://www.saidaonline.com/en/news.php?go=fullnews&newsid=4700
I love breakfast (and the Nutrition Twins!). I was concerned about not getting enough veggies in the day, so I started adding spinach to my breakfast and I love love love it. I’m all on board with this one!
Hey Joanna – thanks for visiting
I love spinach too – it so full of of vitamins and minerals and we eat tons of spinach salads as well as putting it in our soups and pasta! I need to get some eggs and make those together…how do you use it in the morning?
Great post. Thanks.