Some Americans skip breakfast altogether. Others might opt for just a muffin, a granola bar, or a cup of coffee for breakfast. They might not want to wake up any earlier, might not have the time to make a morning meal, or maybe don’t know how easy breakfast can be! In any case, learn why breakfast is an integral part of your day, and learn how easy some healthy, nutritious meals can be to make!
Breakfast is the most critical part of the day! Eating breakfast can help you keep a healthy weight. While that might sound counterproductive, eating breakfast can help you manage your metabolism, decrease your appetite, and, if you’re in school, can help you increase your performance! Eating a meal in the morning can help your body metabolize calories and can help you avoid fatty foods later in the day. In studies, eating breakfast correlates with a lower BMI, higher consumption of fiber and calcium, lower intakes of fats, and being more likely to eat your recommended amounts of fruit and vegetables.
What Happens When You Skip Breakfast
People who skip breakfast in the morning are more likely to be overweight, miss the recommended servings of fruits and vegetables, consume fattier, saltier snacks during the day. In kids, researchers are currently evaluating the link between skipping breakfast and risky behaviors, like drug and alcohol use, skipping school, and other dangerous practices. Packing your kids a banana, some whole-wheat breakfast crackers, or other healthy snacks can help them make healthy breakfast choices, whether or not they get up early, without breaking the bank. Some experts liken breakfast to exercise: a necessity that some people go without.
Healthy Breakfast Ideas for People on a Time Crunch
If you’re rushing out the door every morning, know you’ll be late, or usually reach for that fast-food breakfast sandwich, you’ll want breakfasts that you can make quickly, so you don’t skip the meal. Here are a couple of easy breakfast ideas that you can make the night before or purchase ready-made in stores!
A couple of different cereal and oatmeal brands sell these pre-packaged, but you can make them on your own, too! Overnight oats are oatmeal that you (go figure) can make overnight! You can add other ingredients, like peanut butter, chia seeds, and other elements to help boost the protein and healthy fat counts, if you need to!
High-Fiber Toast and Peanut Butter
There are so many quick variations on this easy meal. Bagels, toasts, and English muffins, and peanut butter, soy butter, or almond butter: the choice is yours! Just pop the toast in the toaster, slap some peanut butter (or peanut butter substitute) on the top, and go. If you’re feeling ambitious, including a piece of fruit, like an apple or some bananas, is a great way to get all of the nutrients that you need quickly and easily.
Protein Bar and Milk
Maybe you don’t hit the gym all the time, and don’t know your way around the protein bar or meal replacement section. No problem! It’s not as intimidating as it seems, we promise. Look for protein bars that have between six and 10 grams of protein, more than or equal to three grams of fiber, and less than 20 grams of sugar. Some great bars to check out as a starting point are KIND bars, Larabar, and Rx Bars. Throwing in a glass of milk helps you get the calcium and healthy fat that you need to make it a well-rounded meal.