As you trade your slow summer days for hectic, back-to-school mornings, a balanced breakfast often falls through the cracks. In fact, studies estimate that 40% of people regularly skip important morning meal! Starting your day with a healthy breakfast is linked to better performance at school and work and a healthy weight. Here are three strategies for building a balanced breakfast and three grab-and-go recipes that will have you out the door to work or school in a flash.
Three Strategies to Build a Balanced Breakfast
1. Aim for 3 different food groups
While any breakfast is better than no breakfast, aiming for 3 different food groups ensures a variety of different types of fuel. More fuel and a variety of fuel translates to an overall reduced appetite and calorie intake the rest of the day. Two examples: Yogurt parfait with yogurt, fruit and fiber-rich cereal (dairy, fruit, whole grains) Whole grain toast hard-boiled egg and a banana (whole grains, protein, fruit)
2. Build in protein
Eating a protein-packed breakfast helps you stay full and stabilize blood sugars, and may help maintain a healthy body weight. A recent study showed that teens who ate a protein-packed breakfast (about 35 grams) stabilized their blood sugar, reduced feelings of hunger and prevented unhealthy gains in body fat.
Protein-packed Breakfast Foods:
- 1 cup of yogurt = 8 grams
- 1 cup of greek yogurt =22 grams
- 2 large eggs = 12 grams
- 2 T. peanut butter = 8 grams
- 1 cup low-fat cottage cheese = 28 grams
- 1 turkey/soy sausage = 10 grams
3. Cut back on sugar
It is obvious that donuts and pastries are loaded with sugar, but many breakfast cereals and bars are high in sugar too. A sugary start will leave you and your child hungry within an hour, making concentration and productivity difficult. How to lower the sugar: Aim for a cereals that have 8 grams of sugar or less. Use fruit to sweeten foods. Top whole grain waffles with banana slices and stir berries into unsweetened yogurt. Balance out sweet with unsweet. Example: pair a hard-boiled egg with a sweet cereal bar.
Three Grab-and-Go Recipes For Both Adults and Kids
CLICK on LINKS for recipes:
For more adult- and kid-friendly easy breakfast ideas, watch this Nutri-Bite video!