Why does breakfast matter?
Every day, breakfast provides an opportunity to fuel your mind and body with foods that provide energy, focus, and productivity. It can even improve your memory and mood. It also prevents the urge to snack on unhealthy foods containing high amounts of sugar, salt, and fat. Studies have shown that over time, eating breakfast daily can help maintain weight loss and reduce risk for heart disease and diabetes.
Are all breakfasts created equal?
Not all breakfasts offer the same benefits. To get the most out of breakfast, try to incorporate at least three of the five food groups. The five food groups include whole grains, low-fat dairy, fruits, vegetables, and lean protein. Including sources of protein (like Greek yogurt, eggs, lean meats, nuts, and seeds) and fiber (found in whole grains, fruits, and vegetables) will help you feel full for a longer period of time. In general, choose whole foods or packaged foods that have a small number of ingredients listed on the nutrition label.
What can I eat when I have limited time?
Creating a breakfast plan and doing some prep work in advance can make your morning routine much easier. First, make a list of balanced breakfast ideas. Then prepare ingredients the night before. Cut up fresh fruit to eat with yogurt, or vegetables to add to an omelet. And before bed, set out the dishes and cooking utensils you will be using the next morning. Hard boiled eggs or pre-bagged granola or trail mix could be meals to eat on the go if you feel rushed or don’t feel hungry right after waking up. If you normally visit the drive-thru to pick up breakfast, consider that the same amount of time or less could be spent preparing breakfast at home. Meals prepared at home are more often balanced, made from quality ingredients, and are less expensive.
How can I make eating breakfast a habit?
Making breakfast a regular part of your routine involves planning ahead so you are prepared once morning rolls around. If you don’t already eat breakfast, begin by eating a simple, balanced meal a few mornings during the week. Pay attention to the way your mind and body feel afterward. If you already regularly eat breakfast, challenge yourself to mix up your morning menu to increase your overall intake of nutrients. Get creative. Have fun planning a breakfast menu that you are excited about – you’ll be much more likely to follow through if you are looking forward to your morning meal!
Here are 20 delightful breakfast ideas!
Try creating your own balanced breakfast at least once this week. If breakfast is already a habit, try a new recipe or add an ingredient in your staple meal to make it nutritionally balanced.
Kale Quinoa Breakfast Bowl
1 tablespoon olive oil
1 cup (packed) clean and roughly chopped kale
1/2 cup cooked quinoa
1 garlic clove, minced
1/4 teaspoon crushed red pepper
6 cherry tomatoes, cut in half
2 green onions, thinly sliced
1 teaspoon red wine vinegar
2 tablespoons grated Parmesan cheese
1 fried or poached egg
- Heat olive oil over medium-high heat in a medium sauté pan.
- Add kale and season with a pinch of salt. Sauté for about one minute.
- Add minced garlic and red pepper. Sauté for another 30 seconds.
- Add cooked quinoa and sauté for one minute.
- Add cherry tomatoes, green onion slices, and vinegar. Turn off heat. Toss to combine.
- To serve, plate the kale mixture, garnish with Parmesan cheese, and top with fried or poached egg.
NUTRITION INFORMATION PER SERVING
Calories: 405 Total Fat: 20 g, Saturated Fat: 6g, Cholesterol: 190mg, Sodium: 404 mg ,Carbohydrate 28g, Fiber: 5g, Sugar: 4g, Added Sugar: 0g, Protein: 17g