A healthy breakfast is a must for everyone. Skip it and you will be playing nutritional catch-up for the rest of the day. When you skip breakfast, you don't get what you need to be at your best.
Our bodies and brains need regular, healthy meals. As with other meals, it’s a good idea for you to eat a healthy balance of fruits and vegetables, proteins, grains and dairy—not just for breakfast but throughout the day.
Here are seven quick and easy breakfast tips to ensure you start your day off right.
Breakfast doesn’t have to mean traditional breakfast foods.
Anything goes, as long as you maintain a healthy balance. So if you want a change from cereal and eggs, think about serving left-overs from last night’s dinner. There’s nothing wrong with tuna fish with celery on a whole wheat English muffin or a turkey sandwich to start the day.
Eat foods that you like.
It’s neither necessary nor effective to eat foods that you dislike. Do you turn up your noses at vegetables but love pizza? Left-over pizza with a whole-grain crust and veggies works for breakfast, too. Or make muffins with zucchini and carrots and spread with peanut butter or almond butter for protein with a glass of milk. Do you love sugary cereal? Mix a little bit of that cereal with a whole-grain, nutrient-packed healthier brand of cereal. Nothing has to be off the table altogether, and sometimes just a taste of something you like is enough to keep you happy.
Make healthy trade-offs.
Keep in mind that nutritional balance is key—not just for one meal but for foods eaten throughout the day. Not enough vegetables in the morning meal? Prepare extra carrot, celery, and broccoli sticks with a hummus dip as an afternoon snack.
Take activity levels into account.
We all need nourishment. If you are physically active to boot, you will need plenty of calories to keep fueled. Having a breakfast that contains protein, fat and carbohydrates will help you feel full and stay focused until lunch. Protein choices might include an egg, some nuts, a slice of deli meat or cheese, or a container of yogurt.
Make healthy choices, even if you’re on the run.
When time is short, grab something healthy as you head out the door, like a piece of fruit, a bag of nut-and-fruit trail mix, or a whole-wheat tortilla spread with peanut butter or almond butter, and a carton of milk. A fruit-filled shake with milk or yogurt takes only a couple of minutes to drink.
Prep the night before.
Morning is a busy time for everyone—you included. So take ten minutes to think ahead and prep for breakfast the night before. Chop up fruit to layer in a yogurt parfait or add to cereal. Cut up vegetables for an omelet. Mix up muffin or whole-grain waffle batter, cover, and put in the fridge. Get out a pan for pancakes or a blender for smoothies. Put a bowl of nut-and-fruit trail mix on the table so you can grab a handful as you walk out the door.