With kids going back to school and businesses gearing back up after the summer lull, September remains the optimal time to promote Better Breakfast Month.
Often considered the most important meal of the day, a recent study noted that only 35% of Americans eat a traditional breakfast seven days a week.
Eating breakfast has been associated with several health benefits, including weight control which can help keep chronic diseases like diabetes and heart disease at bay. A good breakfast offers an opportunity to consume vital nutrients like fiber, protein, and vitamins, setting a healthy tone for the day. It has been well documented that kids who have a healthy meal before school starts consistently perform and behave better at school.
Planning and preparing breakfast does not need to be difficult.
The following tips will help you build a better breakfast!
Start with include the following elements in your diet:
- To help keep you full and satisfied, incorporate protein sources like eggs, lean meat, cottage cheese, yogurt and milk into your morning meal.
- Enjoy your traditional eggs and toast or cereal and milk.
- For a great on-the go breakfast option, these High-Protein Egg Cups can be made ahead of time and popped in the freezer. In less than a minute in the microwave they are ready to go when you are.
- These Asparagus and Sausage Egg Cups are also a protein rich alternative to a traditional muffin. When making egg cups, remember you can mix and match vegetables, herbs and cheeses to meet your preferences.
- When choosing cereals, bread, or bagels, make sure to choose whole grains, and aim for more complex carbs. Additionally, a higher fiber content will help you stay satisfied longer. Whole grain oats are also a good option since they are a great source of fiber and can also help lower cholesterol.
- In just 20 minutes this Oatmeal Avocado Egg Bowl offers a powerhouse breakfast that will start off your day with a nourishing boost.
- Enjoy an Egg Breakfast Pita made with egg whites, spinach and cheese stuffed into a whole wheat pita for a hearty and satisfying breakfast in just 20 minutes.
- Or, roll up this Egg and Cheese Burrito for a bite that will keep you satisfied until lunch time.
- Breakfast offers an opportunity to boost your intake of fruits and veggies. Something as simple as Greek yogurt topped with fresh fruit and a scoop of whole-grain granola is an excellent source of both protein and fiber.
- This Berry Smoothie Bowl offers a powerful punch of antioxidants in a mix of assorted fresh berries and frozen acai berries. Acai berries are sold frozen in puree form and taste a bit like blackberries.
- In just 5 minutes this on-the-go Peanut Butter Smoothie made with bananas will keep your energy up all day.
- Avocados, nuts, and seeds are excellent sources of healthy fats that provide sustained energy.
- This Avocado Toast is packed with protein and healthy fats. The monounsaturated fat in avocados and the high-protein eggs will help curb your appetite.
- Don’t rule out this peanut butter and banana sandwich for a quick morning bite.
- Remember, when planning breakfast, choose cereals, granolas, and yogurt with little or no added sugars to prevent energy crashes later in the morning.
- Pay attention to portion sizes to prevent overeating. Use smaller plates and bowls to help with this.
- Start your day with a glass of water to rehydrate your body after a night’s rest.
As always, having a breakfast menu planned before your grocery shopping trip will ensure you have several healthy options available to choose from. For success in the breakfast arena, it is essential to think ahead and potentially prep a bit in advance.
