Quick and Healthy Breakfast Ideas
Eat Right, Even When There’s No Time
— By Liz Noelcke, Staff Writer, SparkPeople.com
If you’ve heard it once, you’ve heard it 937 times: Breakfast is the most important meal of the day. Why? You just spent eight hours with no food or water. You’re dehydrated, your blood sugar is low and you have little energy. And now it’s time to hurry the kids off to school before the eight-hour workday. More than any other point in the day, you need nourishment. Right now.
Besides, eating breakfast actually helps you lose weight. Those who skip the meal tend to snack before lunch and throughout the day, usually on unhealthy, high-calorie foods. Breakfast eaters typically cruise until lunch, while beaming with energy.
So what are some breakfast ideas? Scratch that–healthy and quick ideas? Here are some of our favorites:
- Prepare a casserole the night before. Pop it in the microwave when you wake up and it will be ready to go when you are.
- Incorporate complex carbohydrates, such as whole wheat toast and bagels. Spread peanut butter and raisins on top of either for added flavor.
- Bake bran muffins early in the week, then grab one or two each morning. Or check out a local bakery for healthy varieties.
- Make waffles Sunday morning and freeze the leftovers. You can pop ‘em in the toaster for a homemade breakfast. Also, grocery stores sell frozen whole grain selections.
- Have you ever tried a tortilla for breakfast? Wrap up cold turkey and cheese, grab an apple and you’re on your way.
- Don’t forget cold cereal. We’re not talking about those covered with sugar, but the healthy variety. Items such as Wheaties and Cheerios are always good choices.
- Whole-egg or egg white omelets with fresh or frozen veggies (carrots, broccoli, celery, peppers, onions and even black beans make great additions).
- Make a shake or a smoothie. Blend fruit and yogurt and then drink it in the car. A side option is a small bag of finger foods, such as a mixture of granola and grapes.
One important additional tip:
If you’re working out fairly soon after your first meal of the day, you’ll want to have a small protein/carb combo shortly before you work out, in addition to your breakfast. Why? Your body is in starvation mode after no food for 8 hours so rapidly processes what you first put in it. You’ll want to give it some extra fuel about 1/2 hour before putting stress on it. And don’t forget your post-work out protein boost. Taking a shake with you to sip in the car on the way home is easy and quick. And of course, don’t forget your water for during and afters (sorry, know that one’s obvious!).
- Quick Breakfasts I Love (happykaylieplace.com)
- Breakfast: the most important meal of the day (livegreatfoodblog.com)
- Worst Diet Advice: ‘Only Eat When Hungry’ (health.usnews.com)
- Basic Rules for Good Nutrition (chicenchocolat.com)
- Eat Your Breakfast! (kaezmum.wordpress.com)
- Is Breakfast Really the Most Important Meal of the Day? (lef.org)
- 6 Rules of Good Nutrition (larasweighdown.wordpress.com)