If there was a list of the top ten over-used sayings about food, “Breakfast: it’s the most important meal of the day!” would definitely be on it. Besides the research in support of eating breakfast (breakfast eaters tend to live healthier lifestyles and have lower risk of chronic diseases), it makes common sense. Of all the energy your body uses in a day, roughly 80% of it is used to support basic bodily functions* which, thankfully, don’t stop when we are sleeping. It is natural to eat after ‘fasting’ overnight.
Perhaps another reason breakfast is such a big deal is because people seem to skip it more often. Morning is the time when we are most rushed, stressed, or likely to be thinking about the upcoming day instead of the current moment. I often hear “I’m not hungry in the morning” or “I don’t like breakfast foods” as a reason to not eat breakfast. Eating a good breakfast is a healthy habit and if you think your current breakfast routine could be improved, read on.
Consider how eating breakfast might improve your day. Would you prevent the 10am vending machine run? Maybe you would plan to get up a little earlier and enjoy a more relaxed start to your day? Would you save money? Might you feel better or less hungry? Could you share breakfast with your spouse or family? Will you eat better or less at lunch? (In our minds we think “Oh I skipped breakfast so I can eat a lot for lunch.” Experts call this ‘compensatory eating.’ It also happens with foods labeled ‘fat-free’, sugar-free’ or otherwise labeled healthier in someway.) Imagine what the benefits of eating breakfast could be for you.
Now that you’ve thought a little about what you’d gain from eating breakfast, what might be a first step? As I mentioned in a previous post, we must be scientists in our own eating, so start experimenting! You may start by eating something (anything) if you currently don’t eat breakfast. Or you may want to change what you eat for breakfast. Below are some ideas and recipes to get you started; which ones might work for you? If you see something that you might like to try, here or somewhere else, make it for dinner one night as a trial run. You'll likely save dinner calories for the evening and get a sense for how it will work in the morning.
GRAB-N-GO
A good rule of thumb is to eat from 3 of the 5 food groups at a meal. Here are some foods that don’t require cooking or morning prep; you can eat them in the car or at your desk.
Ready-to-eat cereal: Cereal that you can put in a snack bag or container and eat with your fingers (no milk!) is great for on the go. Here are some guidelines for choosing cereals, but make sure you get something you like: look for cereals with whole grain, bran, or rolled/flaked oats as the first thing in the ingredient list, 3 grams of fiber per 100 calories, less than 1 gram of saturated fat per serving, and an ingredient list that doesn’t read like a chemistry test. Quaker Oat Bran and Shredded Wheat are ones to consider.
Hard-boiled eggs: If you like hard-boiled eggs, they can be a handy breakfast option. They keep well in the refrigerator and count as a one-ounce serving of protein.
Fruit: Apples, bananas, plums, and cut, sliced or peeled whole fruit are super-handy and taste great. Consider cutting up fruit one evening for the next three mornings.
Vegetables: Why not? Keeping washed and cut up vegetables in the refrigerator is handy for grab-n-go as well as for cooking meals. Celery or carrots with peanut butter or cherry tomatoes are a refreshing way to start the day and get a serving of vegetables.
Breakfast Bars: Look for bars with whole grains, lower sugar, and a short ingredient list. There are many breakfast bar recipes out there, too. I haven’t found one I like yet, but I will certainly share if I do!
Cheese or Yogurt: Grab a piece of string cheese, a serving of your favorite cheese, or a yogurt cup and head out the door – easy to eat on the run!
FIVE MINUTE BREAKFASTS
Smoothies: Use fresh or frozen fruit, yogurt, milk, and ice. Use it to wash down a granola bar or piece of whole wheat toast to include a third food group. My favorite smoothie is: ½ c milk, ½ c plain yogurt, 1 banana, 1 T peanut butter, and 1 T chocolate syrup.
Peanut Butter Sandwich: One slice of whole wheat bread, 1 T of peanut (or other nut butter), and banana slices, honey, or jam. Combine with a piece of fruit, milk (in winter, hot chocolate is an exceptional pairing), or yogurt. Keep in mind that the honey, jam, hot chocolate, and possibly the yogurt are/have added sugars that count towards discretionary calories.
FIFTEEN MINUTE BREAKFASTS
If you have a little more time…
Egg, potato, cheese pancake: I’m not sure why this works because the potato should not be cooked after such a short time, but it works. Grate one small potato into a bowl (skin and all), add an egg, salt, pepper, or other seasonings and whisk together. Pour into a hot pan (high) and spread with the back of a fork to a ¼ to ½ inch thickness. Cook until browned (about 2-3 minutes). Reduce the heat to medium-low and flip the ‘pancake.’ Now you can put some cheese or vegetables on top (spinach leaves, or leftover vegetables would work) and cook for another 4-5 minutes. Fold in half so the filling is on the inside. This can be wrapped in foil and eaten on the run; like a taco. (I know because I’ve done this.)
Scrambled Eggs or Omelet: Eggs cook very quickly. Whip an egg or two with salt and pepper or other seasonings. Add a little oil or cooking spray to a pan over medium heat. Pour in the egg(s) and swirl until they cover the entire bottom of the pan. Once it begins to set but before the top is too firm, use a spatula to lift up the sides of the omelet and tilt the pan to let the uncooked eggs run underneath. Reduce the heat to low. You can add leftover cooked vegetables, fresh spinach leaves, or cheese to the top and cook until set. Getting the omelet shape takes practice (and luck, I’m convinced) so be willing to accept scrambled eggs on those days. You can eat the eggs as is or put them in a tortilla or between two pieces of bread for a sandwich.
*Such as breathing, circulation, digestion, etc.
Perhaps another reason breakfast is such a big deal is because people seem to skip it more often. Morning is the time when we are most rushed, stressed, or likely to be thinking about the upcoming day instead of the current moment. I often hear “I’m not hungry in the morning” or “I don’t like breakfast foods” as a reason to not eat breakfast. Eating a good breakfast is a healthy habit and if you think your current breakfast routine could be improved, read on.
Consider how eating breakfast might improve your day. Would you prevent the 10am vending machine run? Maybe you would plan to get up a little earlier and enjoy a more relaxed start to your day? Would you save money? Might you feel better or less hungry? Could you share breakfast with your spouse or family? Will you eat better or less at lunch? (In our minds we think “Oh I skipped breakfast so I can eat a lot for lunch.” Experts call this ‘compensatory eating.’ It also happens with foods labeled ‘fat-free’, sugar-free’ or otherwise labeled healthier in someway.) Imagine what the benefits of eating breakfast could be for you.
Now that you’ve thought a little about what you’d gain from eating breakfast, what might be a first step? As I mentioned in a previous post, we must be scientists in our own eating, so start experimenting! You may start by eating something (anything) if you currently don’t eat breakfast. Or you may want to change what you eat for breakfast. Below are some ideas and recipes to get you started; which ones might work for you? If you see something that you might like to try, here or somewhere else, make it for dinner one night as a trial run. You'll likely save dinner calories for the evening and get a sense for how it will work in the morning.
GRAB-N-GO
A good rule of thumb is to eat from 3 of the 5 food groups at a meal. Here are some foods that don’t require cooking or morning prep; you can eat them in the car or at your desk.
Ready-to-eat cereal: Cereal that you can put in a snack bag or container and eat with your fingers (no milk!) is great for on the go. Here are some guidelines for choosing cereals, but make sure you get something you like: look for cereals with whole grain, bran, or rolled/flaked oats as the first thing in the ingredient list, 3 grams of fiber per 100 calories, less than 1 gram of saturated fat per serving, and an ingredient list that doesn’t read like a chemistry test. Quaker Oat Bran and Shredded Wheat are ones to consider.
Hard-boiled eggs: If you like hard-boiled eggs, they can be a handy breakfast option. They keep well in the refrigerator and count as a one-ounce serving of protein.
Fruit: Apples, bananas, plums, and cut, sliced or peeled whole fruit are super-handy and taste great. Consider cutting up fruit one evening for the next three mornings.
Vegetables: Why not? Keeping washed and cut up vegetables in the refrigerator is handy for grab-n-go as well as for cooking meals. Celery or carrots with peanut butter or cherry tomatoes are a refreshing way to start the day and get a serving of vegetables.
Breakfast Bars: Look for bars with whole grains, lower sugar, and a short ingredient list. There are many breakfast bar recipes out there, too. I haven’t found one I like yet, but I will certainly share if I do!
Cheese or Yogurt: Grab a piece of string cheese, a serving of your favorite cheese, or a yogurt cup and head out the door – easy to eat on the run!
FIVE MINUTE BREAKFASTS
Smoothies: Use fresh or frozen fruit, yogurt, milk, and ice. Use it to wash down a granola bar or piece of whole wheat toast to include a third food group. My favorite smoothie is: ½ c milk, ½ c plain yogurt, 1 banana, 1 T peanut butter, and 1 T chocolate syrup.
Peanut Butter Sandwich: One slice of whole wheat bread, 1 T of peanut (or other nut butter), and banana slices, honey, or jam. Combine with a piece of fruit, milk (in winter, hot chocolate is an exceptional pairing), or yogurt. Keep in mind that the honey, jam, hot chocolate, and possibly the yogurt are/have added sugars that count towards discretionary calories.
FIFTEEN MINUTE BREAKFASTS
If you have a little more time…
Egg, potato, cheese pancake: I’m not sure why this works because the potato should not be cooked after such a short time, but it works. Grate one small potato into a bowl (skin and all), add an egg, salt, pepper, or other seasonings and whisk together. Pour into a hot pan (high) and spread with the back of a fork to a ¼ to ½ inch thickness. Cook until browned (about 2-3 minutes). Reduce the heat to medium-low and flip the ‘pancake.’ Now you can put some cheese or vegetables on top (spinach leaves, or leftover vegetables would work) and cook for another 4-5 minutes. Fold in half so the filling is on the inside. This can be wrapped in foil and eaten on the run; like a taco. (I know because I’ve done this.)
Scrambled Eggs or Omelet: Eggs cook very quickly. Whip an egg or two with salt and pepper or other seasonings. Add a little oil or cooking spray to a pan over medium heat. Pour in the egg(s) and swirl until they cover the entire bottom of the pan. Once it begins to set but before the top is too firm, use a spatula to lift up the sides of the omelet and tilt the pan to let the uncooked eggs run underneath. Reduce the heat to low. You can add leftover cooked vegetables, fresh spinach leaves, or cheese to the top and cook until set. Getting the omelet shape takes practice (and luck, I’m convinced) so be willing to accept scrambled eggs on those days. You can eat the eggs as is or put them in a tortilla or between two pieces of bread for a sandwich.
*Such as breathing, circulation, digestion, etc.
