Breakfast is the most important meal of the day. It’s also the meal that gets the most excuses. Let’s take a minute to talk about the reasons people skip breakfast, and find some solutions, because research shows time after time that those who eat breakfast are healthier and feel better than those who don’t.
Not a fan of breakfast food?
Not an egg enthusiast? Is cereal boring? It’s OK; don’t eat them! But don’t make this an excuse not to eat at all. Leftovers from last night’s dinner are fair game, as well as a sandwich made with lean meat. Many countries serve rice and veggies for breakfast. Be creative! Try to include two-three food groups in your meal instead of a heaping plate of one.
Not hungry as soon as you get up?
That’s fine; just make sure to eat within one hour of waking. Keep a container of almonds or a granola bar in your desk and pair it with a piece of fruit. If your stomach can’t handle food, try a breakfast smoothie (like this delicious 3-berry smoothie)!
Time an issue?
Here are some suggestions of quick and healthy options.
Less than 10 minutes:
- Unsweetened cereal (Wheaties ®, Cheerios ®, Chex ®) with milk and an orange
- Greek yogurt and an apple with peanut butter (here’s how to choose the best yogurt)
- Toast with peanut butter and a banana
- Bird-in-the-nest (Egg in the center of piece of bread, cooked on the stove)
- Oatmeal with dried fruit and almonds or walnuts (try this make-ahead oatmeal parfait)
- English muffin with one teaspoon butter and grapes
Less than five minutes:
- A piece of fruit and a mozzarella cheese stick
- Granola bar with protein (Kind® and Quest® are good choices)
- Commercially prepared beverages (Carnation Instant Breakfast® is a good one)
- Greek yogurt with oats inside
- Commercially prepared fruit smoothie with added protein (watch the serving size)
I love coffee, and it’s a plus that research shows that black coffee has wonderful benefits (for individuals without heart conditions). However, when your coffee takes longer than a second to order, be careful, there might have more sugar in it than you might think. Love Peppermint White Chocolate Mochas in the winter? Every once in a while is okay, but think about it as dessert because 20 ounces of this drink has the same amount of sugar as more than four cups of soda! Just order 16 ounces? This size has as much sugar as 15 cups of whipped cream. (Learn more about how coffee can help with hydration.)
Breakfast gets your body going in the morning, fuels your brain and helps keep your appetite in control. Making breakfast a priority is an important step to creating healthy habits for life.