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Health & Wellness Wednesdays
Healthy Breakfast Options
What are some of your favorite healthy breakfast options? At my house, we have pretty much ruled out cereal as a healthy breakfast option unless it is homemade. It’s not that we never eat cereal, but the problem with most store-bought cereals is that they are full of sugar - and not much else!
I know cereal is a staple breakfast food in many homes, so it’s challenging to think of what else to eat for breakfast when the mornings are rushed. We have a line up of healthy breakfast options that are fast and filling so that our mornings run smoothly.
One of our favorite options is freezer waffles. Think eggo waffles, but homemade ones instead. I typically make banana waffles with sprouted flour - the recipe doesn’t have any sugar in it because it is sweetened from the bananas. We usually have waffles for dinner one night and I make a double batch. Then later that evening I freeze the remaining waffles so they are easy to grab and pop in the toaster on any busy morning. These waffles toast up to crispy perfection within a minute or two. Then, we top them off with natural peanut butter and a little bit of syrup.
It’s got good complex carbohydrates, a bit of protein from the peanut butter. The best part is that it’s filling in a way that cereal is not.
We also sometimes make banana pancakes for breakfast as well (can you tell we like bananas to sweeten stuff!?). THe recipe is so quick and easy, I can have them on the table within 10 minutes. My kids eat them with a few chocolate chips - they absolutely love them.
On slower mornings, we sometimes have hashbrowns and eggs - but that definitely takes more time than the average morning affords.
A few of my other favorite healthy (and fast) breakfast options are overnight oats, toast with natural peanut butter, or yogurt with homemade granola.
The thing about eating healthy is that it definitely requires a level of meal prep that not everyone is used to. I try to schedule in a few hours each weekend to prep food the for week so I know we have healthy foods on hand to eat!
Interesting Fact #1
A good breakfast is one that supplies plenty of protein, complex carbohydrates and healthy fats. Together, healthy foods energize the body and ensure you can start your day without being distracted by hunger. While whole foods are the ideal, busy people may reach for prepared items for convenience. When including commercial or processed items, reading the nutrition information can help you avoid extra sugar, salt and fat.
Interesting Fact #2
It helps to remember that any healthy food can work for breakfast, so go ahead and think outside the cereal box. Lean protein in the form of beans, fish or chicken breast can make its way onto your breakfast plate. Fresh veggies can add fiber, vitamins and minerals to omelets or smoothies.
Interesting Fact #3
Protein is important because it is made up of individual molecules of amino acids that serve many essential functions in the body. Some of its functions include making hormones, providing energy, building and repairing muscle, supporting the immune system, and maintaining the structure of hair, nails and skin.
Quote of the day
“I went to a restaurant that serves "breakfast at any time" so I ordered French toast during the Renaissance.” ― Steven Wright
Article of the day - How to Make Breakfast a Healthy Habit
Part of being Healthy For Good™ is creating simple daily habits you can stick with. One important habit that can help kickstart your day is eating a healthy breakfast. The good news is that it doesn’t have to take a lot of time. There are plenty of simple, nutritious breakfast options that can be made ahead of time so they’re ready to grab and go when you’re flying out the door. Think outside the (cereal) box with these quick and easy ideas.
Here are some healthy breakfast ideas to try:
- Make muffins with healthy ingredients, such as fruits, vegetables, nuts and whole grain flour, and freeze them. Throw one in your bag, and it will be thawed and ready to eat by the time you get to work or school. Try this easy cranberry muffin recipe.
- Make instant oatmeal in a travel coffee mug to take on the go. Buy it unsweetened, and keep walnuts, applesauce, cinnamon and frozen fruit on hand to mix in.
- Pack a homemade smoothie in a thermos. It can be as simple as blending your favorite frozen fruits, or you can add other healthy ingredients such as low-fat or fat-free milk or yogurt, nut butters, applesauce, a few ounces of 100% fruit juice, fresh herbs, such as mint, and even vegetables. Here are a few recipes to try:
- Keep a stash of hard-boiled eggs in the fridge. To fancy them up, slice an egg and serve on whole-grain toast with sliced avocado and tomato, sprinkled with a pinch of paprika, pepper and other favorite herbs and spices.
- Spread a whole-grain waffle, whole-grain English muffin or piece of whole-grain toast with nut butter or low-fat or fat-free cottage cheese and sliced fruit. Cut each slice in half and create a mini-sandwich for less mess on the go.
- Over the weekend, fill small mason jars with plain low-fat or fat-free yogurt, frozen fruit, nuts, rolled oats and a sprinkle of cinnamon for a few days’ worth of healthy yogurt parfaits.
If you choose packaged breakfast foods, watch out for salt and added sugars! Check the Nutrition Facts label on packages and choose items with less of these ingredients. Look for whole-grain products that give you dietary fiber and other beneficial nutrients.
Question of the day - What is your favorite healthy breakfast option to eat?
Diet & Nutrition
What is your favorite healthy breakfast option to eat?
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