Healthy Habits: Breakfast
- tidbitsfromemily
- Dec 15, 2014
- 5 min read
Hello there! Welcome to my new series Healthy Habits where I will be sharing some healthy food options, alternatives, and tips for meals and snacks! These ideas are great for when you’re busy, running short on time, (or if you’re simply curious!) for some quick and easy yet delicious and nutritious options.
Disclaimer: Please keep in mind that these are only suggestions made by me. While I am not a dietitian or nutritionist, I am currently majoring in applied nutrition at a university. These are simply some healthy alternatives that I wanted to share to inspire you if you are ever stuck deciding what to eat, if you’re on the go, or if you are simply curious of what I have to offer. Also, I am in no way saying that foods other than those that I have mentioned are horrible for you, these are simply ideas I came up with and are much healthier choices than, for instance, Cheetos in a vending machine, or a Big Mac from McDonald’s. This information is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health problems or illnesses without consulting your pediatrician or family doctor. Please consult a doctor with any questions or concerns you might have regarding your or your child’s condition. Now that that’s out of the way, let’s dive into it!
Breakfast
Don’t skip breakfast! It’s the most important meal of the day! Sounds familiar, right?
It’s true! It’s important to eat breakfast because it provides you with the energy and nutrients you need to help kick-start your day.
As I have learned in my Culinary Management: Principles and Practice class, 10-50+% US children skip breakfast, and 3-7% US children and up to 60% high schoolers “never” eat breakfast. It has been found that a higher proportion of overweight/obese children skip breakfast, those who skip breakfast have a higher BMI (Body Mass Index, which is a formula that describes the relationship between weight and height; this indicates total body fat, which is related to the risk of disease and death), and that in general, the consumption of breakfast is inversely associated with body weight (hence, those with lower body weights have been found to more likely eat breakfast compared to those with higher body weights tend to “skip” and “never” eat breakfast). Although the mechanism is unclear, experts suggest that it may be related to metabolic effects, insulin or glycemic response. Furthermore, studies have found that breakfast skippers tend to have behavioral problems, emotional disturbances, and impairments, including that of lower math scores, slower memory recall, and are more likely to repeat a grade.
So what are the benefits of breakfast?
Studies have found that individuals who consume breakfast compared to individuals who don’t consume breakfast are more likely to have a higher overall nutrient intake, especially in the nutrients vitamin A, vitamin C, riboflavin, zinc (Zn), iron (Fe), and dietary fiber. Also, those individuals generally eat more healthy and have healthful dietary patterns!
Breakfast Ideas: Less than 5 minutes!
If you’ve been following me for a while now, you know that I la-la-LOVE oatmeal. Click here for how I make instant oatmeal. Generally speaking, make instant oatmeal with low-fat or fat-free milk instead of water (great way to get your daily dose of calcium!). Top with your favorite fruits, chopped nuts and/or dried fruit.
Pop a whole wheat waffle in the toaster and top with low-fat or fat-free yogurt and fruit on the side.
Have toast (bread) with peanut butter/almond butter/sunflower seed butter with fruit on the side.
Have a whole wheat English muffin with lean ham, egg, and cheese with fruit and a glass of low-fat or fat-free milk on the side.
Whole-grain cereal (try to look for at least 2 grams of fiber per serving) with low-fat or fat-free milk and a banana.
Make scrambled eggs using canola oil and top with pepper with a banana and/or strawberries (or fruit of choice) and a glass of low-fat or fat-free milk on the side.
Lean turkey with lettuce, a slice of tomato and cheese wrapped in a whole wheat tortilla.
Whole wheat pancakes topped with fresh fruit (blueberries, strawberries, banana, etc.) with honey or low-fat maple syrup on the side.
Low-fat, fat-free, or greek yogurt topped with granola, fresh fruit (blueberries, strawberries, banana, raspberries, etc.).
Toast a whole wheat or whole grain bagel and spread with low-fat cream cheese or your favorite butter (peanut/almond/sunflower, etc.) and top with a banana.
Make a French toast using canola/olive oil, eggs, and whole wheat bread with honey, fresh fruit (strawberries, banana, etc.) and low-fat or fat-free milk on the side.
Have a whole wheat tortilla with peanut butter and a banana with low-fat or fat-free milk on the side.
Make an acai bowl! Click here for how I make one.
Make an omelette using 2 eggs with sliced tomatoes, low-fat cheese, lean ham/turkey, spinach, onions with canola/olive oil and a dash of pepper and have a glass of low-fat or fat-free milk on the side.
Your Goal for Breakfast: (For general reference)
Choose 2-3 foods and at least one food from each bullet point!
Bread/grains (ex. oats, oatmeal, toast, muffin, cereal)
Dairy/dairy products/protein (ex. low-fat or fat-free milk, soy milk, almond milk, low-fat cheese)
Fruit/vegetables (ex. bananas, blueberries, strawberries, oranges, carrots, apples)
Drinks: Try to have a dairy drink (ex. low-fat or fat-free milk), water, or orange juice.
Tips:
Healthy bread options: ditch the white bread and opt for 100% whole wheat, rye, multigrain, or Ezekiel bread instead! Why? White bread is low in essential nutrients, it has a high glycemic index which will cause a sharp spike in your blood sugar and insulin levels, and it’s low in fiber so won’t give you give you that satiety factor that something like 100% whole wheat bread would!
No excuses! “I don’t have time” tips:
Get up 15-20 minutes earlier. You can make and eat a healthy breakfast in 15 minutes or less.
Plan ahead. Decide the night before what you are going to eat for breakfast. That way, you can prepare the ingredients and you’ll be ready to grab it and make it the next morning!
Believe in yourself! You CAN do it. You deserve to be and eat healthy and have good health! Eating breakfast WILL give you energy and make you feel better throughout your day.
I hope you find this helpful. As always, let me know if you end up trying any of these! Good luck and have a great day!
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