The National Dairy Council has found that 18% of Americans
skip breakfast, another 20% of Americans eat breakfast away from home. Disturbing is the teenagers with 40%
skipping the most important meal of the day.
Breakfast is a time to pack in many nutrients including calcium, vitamin
D, vitamin C and potassium.
Easy breakfast
choices:
Smoothie – yogurt, banana or other fruit – make it and take
it with you
Peanut Butter toast – easy to fix and has staying power, use
whole wheat bread and add some fruit for a healthy breakfast
Real Simple did a great slide show on Easy Breakfasts (9
Fast, Healthy Breakfast Ideas): ( Some adaptations made to improve
nutritional value.)
- Fruit and Cheese – grab an apple, some cheese, and a handful of walnuts – toss into a plastic bag and go
- Waffles and Peanut Butter – choose some whole grain waffles, spread with peanut butter and add some raisins.
- Bagel – 100 calorie whole grain bagel thins with some dried fruit and a handful of almonds
- Strawberry Shake – strawberries are load with vitamin C and antioxidants – choose strawberry or vanilla instant breakfast packet (no-sugar variety) and add 1 cup low fat or no fat milk. Add strawberries, banana and blend. Another to go breakfast. Those who want a protein boost can add some protein powder
- Pizza – but not last night’s leftovers, but a breakfast pizza. English muffin, whole grain, add some low fat ricotta cheese, even some tomato slices. Broil if you have time.
- Energy Bars – something is better than nothing for breakfast. Look for energy bars with 3-5 grams of fiber and 10 grams of protein. Some brands to look for: Kashi, Odwally, GoLean, and TruSoy.
- Egg McMuffin – my favorite when traveling. Go to McDonald’s, get an Egg McMuffin, juice and milk and you are good to go. Only 300 calories in the Egg McMuffin so not really a high calorie food.
- Cereal – make sure it is whole grain cereal. Top the cereal with no-fat milk, fresh fruit like super nutritious blueberries or slices of banana. Or mix the cereal with yogurt, add some nuts for extra fiber and nutrients. I like regular oatmeal, raisins, a little brown sugar and some diced walnuts. Great way to start the day.
- Huevos Rancheros – similar to an Egg McMuffin but with a whole wheat tortilla. Roll up a cooked egg, slice 2% or low fat cheese, Canadian bacon or lean ham. If you wish, add some salsa – low calorie and adds flavor and antioxidants.
So find a way to eat something for breakfast. Eat
breakfast and get REFUELED AND RECHARGED.
Sources: Breakfast Key for Nutrients- But Many Skip
It, Tufts Health and Nutrition Letter, January 2014. Team
Canada Sochi 2014 Blog: Jennifer Jones, 9
Fast, Healthy Breakfast Ideas,
Image Source: http://en.wikipedia.org/wiki/McMuffin
Image Source: http://en.wikipedia.org/wiki/McMuffin