When your morning is rushed and you're dashing out the door early, eating a healthy breakfast may be the last thing on your mind. But skimping on this first-of-the-day meal also means missing out on significant health benefits.
Regularly grabbing a quick, healthy breakfast refuels your body and helps you to get essential vitamins and minerals. And an additional bonus: it keeps you slim! According to research by the National Weight Control Registry, people who regularly eat breakfast are less likely to be overweight and are more successful in keeping off the pounds. Eating a nutritious breakfast can reduce hunger throughout the day and make you less ravenous at lunchtime, so you don't overeat.
If you don't like the idea of having to wake up 15 minutes or earlier to eat breakfast, try packing convenient foods to eat on the way or when you get to work. Prepare them the night before, if necessary.
It's also important to resist the convenience of buying cafe muffins, scones and croissants, and bagels. These high-calorie, sugary foods are primarily made of refined carbohydrates with little fiber and protein. A Dunkin' Donuts corn muffin has 510 calories, Starbucks blueberry scones weigh in at 480 calories, Au Bon Pain almond croissant packs 600 calories, and a Dunkin' Donuts cinnamon raisin bagel has 370 calories. And this does not count the cream cheese.
The best breakfasts combine whole grains or fruits and vegetables for early-morning energy, plus low-fat protein to keep you full for longer. Here are nutritious, balanced on-the-go breakfast options:
- Whole-grain, high-fiber cereal (Cheerios, Total, Kashi GoLean) with fresh fruit and low-fat milk
- Trail mix: Mix granola with nuts (almonds, walnuts, peanuts), raisins, and other dried fruit. If you don't have the time to mix your own, you can buy pre-made mixes, like Planters Daybreak Blend, Berry Almond Trail Mix.
- Low-fat yogurt cups or cottage cheese mixed with fruit (apples, berries, citrus) and granola
- Fresh fruit salad: Cut up berries, melons, grapes, and apples and add a little lime or lemon juice. Make it the night before and refrigerate.
- Smoothies made with fresh or frozen fruit and low-fat yogurt (Add powdered supplements, like soy protein, if desired). Eat with a breakfast bar for some more fiber (Odwalla, Kashi GoLean)
- Whole wheat pita stuffed with hard-boiled eggs, and a banana
- Celery and carrots with hummus dip
- Whole wheat bread or multi-grain waffle spread with two tablespoons of peanut butter. Add banana or apple slices, or sprinkle with raisins.
- Healthy, instant oatmeal, like Quaker Simple Harvest (maple brown sugar with pecans, apples with cinnamon)
Keep an eye on what you drink in the morning as well. You don't want to undo all the work you put into your healthy breakfast by drinking a cup of coffee filled with cream and sugar. Instead, try adding a half teaspoon of cinnamon to add flavor, save calories, and keep you awake!
Sampling these wholesome, on-the-go breakfast combinations will keep you healthier, more alert, and improve your morning spirit.
