Guide to Eating a Healthy Breakfast

Breakfast is the most important meal of the day. It provides you with the energy and nutrients to give your metabolism a boost and increase concentration whether at work or in the classroom. Studies have shown that people who eat breakfast everyday are 40% less likely to develop belly fat than those who don’t. People who skip breakfast are more likely to overeat when it’s time for lunch, consume snack foods high in fat and sugar, and miss out on vitamins and minerals that a simple breakfast would have provided. It’s important to try and eat breakfast within an hour or less of waking up. 


Not a breakfast person? Breakfast can be as quick and easy as grabbing a piece of fruit such as banana on your way out the door, or eating a whole grain breakfast bar on your way to work or school. Here are some tips on choosing a simple and healthy breakfast:


  • Set your alarm 15 minutes earlier. That’s all it takes to put together a bowl of whole grain cereal, whole wheat toast with peanut butter, or scrambled eggs.
  • Prepare your breakfast and refrigerate the night before. (Check out my recipes for “Overnight Oats” and “Crockpot Oats"), make breakfast for the week with this Oatmeal Casserole, or make a yogurt parfait by putting together 1 carton nonfat Greek yogurt, ¼ cup granola, and ½ cup fresh fruit in a to-go container and grabbing it in the morning before you leave.
  • If you lack an appetite in the morning, try drinking something instead. Make a smoothie or shake (Check out my blog on How to Make Healthy Smoothies. Don’t have time for that? Drink a glass of no sugar added Orange Juice or low-fat milk.
  • Keep portable breakfast items in your pantry. Examples include: LARAbars, KIND bars, whole grain breakfast bars, low-fat yogurt, fresh fruit.
  • Make batches of either breakfast muffins or egg quiches for quick grab & go breakfasts all week long. Here's two muffin recipes (Chocolate Chip Banana Bread Muffins, Almond Zucchini Muffins) and my Mini Egg Quiche recipe. 
  • Include a healthy fat such as avocado or peanut butter to help keep you satisfied. Examples include my avocado toast recipe or crunch toast
  • Try to include 1 of the following in your breakfasts (as time allows):
    • Carbohydrate (i.e. cereal, toast, oatmeal, fruit, vegetables)
    • Protein (i.e. yogurt, milk, eggs, peanut butter, nuts)
    • Fat (i.e. eggs, avocado, nut butter, nuts, seeds)
    • EXAMPLE 1: Omelette made with 1 whole egg + 2 egg whites and 2 Tbsp each of the following: diced onion, spinach, kale, red peppers, & 1 Tbsp shredded low-fat cheese. Fruit cup with 1/2 sliced banana, 2 strawberries, small handful of grapes & blueberries.

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