By Cynthia York-Camden MS, RD, LDN and Natalie de Mello RD, LDN, CDE

Breakfast is often the victim of our busy schedules. With all that we have to do in the morning… get the kids ready, walk the dog, iron our clothes….it’s often the one thing that we skip. But in reality, breakfast is the most important meal of the day. A number of studies have shown that people who eat a healthy breakfast in the morning are able to concentrate better and are also more likely to maintain a healthy weight. Breakfast can be healthy and fast if you stay organized and have healthier choices on hand.  

• Start by shopping for breakfast foods with lower sugar, lower fat and more whole grains.


• Take your family to the grocery store with you to let them pick which healthy option they prefer.


• To help organize your time better, be sure to get some things done the night before. Packing school or work bags and pick out clothes to wear.


• Have healthier choices already set out and ready to go for breakfast. 


• Plan to include a small amount of time for breakfast in your plans for the day.


• In the morning get up 10 to 15 minutes earlier. 


• Cereal can be portioned into zip lock baggies and can be eaten grab and go from the bag with some fresh or dried fruit.


• Designate a breakfast food section in your fridge and fill it with low fat yogurt, fresh fruit, milk or soy milk, English muffins, and any foods your family needs to grab and go.


• Try having non traditional foods for breakfast such as a whole grain wrap or sandwich made with whole grain bread and low fat mayo. Add fruit and milk to round out the meal.


• Use the toaster or microwave to quickly heat whole grain versions of English muffin, waffles, pancakes, or low fat bran muffins. Top with fresh fruit, low sugar syrup or applesauce.


• Try topping a waffle or pancake with peanut butter and low sugar jelly and rolling it up for a handy grab and go breakfast.


• Make plain instant oatmeal in the microwave and offer an assortment of toppings such as raisins, nuts, berries, applesauce, and sliced bananas.


• A homemade smoothie in the blender with milk, fruit, yogurt and ice is another quick and easy breakfast fix.


• Powdered “Instant Breakfast Mix” can be mixed with milk in less than 10 seconds!


• When time is really crunched have breakfast bars. Look for bars under 250 calories and contain at least 5 grams of fiber. Add a glass of milk to round out your meal!

Just a few minutes a day can make a big impact on your family’s health and well being by helping to maintain weight, provide balanced nutrition and stay mentally on track throughout of the day. Breakfast can also become a fun and tasty habit that your family looks forward to every day! Yum!

Sources:

Elizabeth Ward MS, RD. Finding the time for breakfast. http://life.familyeducation.com/  Alberto-Culver, USA; Partners for healthier eating. New study: eating breakfast more frequently means lower BMI. http://www.dietitiancetner.com/  

Natalie Menza, RD. Healthy breakfast ideas. http://www.fruisandveggiesmorematters.org/ 

This article originally published in Heartland Newszine at http://www.heartlandwomen.com/   Visit thier site for more information about how to subscribe to this great newspaper.