What should I do about breakfast? From time constraints to not being hungry, there are a variety of barriers that many people face each morning when it comes to eating breakfast. Eating breakfast is a good way to refuel and jumpstart your body for the day. If you think about the last time you ate, which was probably the previous evening, your body is running on very low energy sources. Eating something in the morning will help replenish that energy to increase muscle and brain function at the beginning of your day. WES can give you some ideas on including a tasty and healthy breakfast every morning!
One study found that most adults said they don’t eat breakfast in the morning because they aren’t hungry yet. That’s okay! You don’t have to eat a huge filling meal the moment you wake up. To wake your body up and get your metabolism going you could try just eating something light, like a piece of fruit. Why not try a delicious banana or apple? This option is quick and not too filling, but just enough to get your body going. You can pack a snack for later in the morning when you do start to feel hungry. Again, these snacks can be quick and easy like dry cereal, granola, low-fat yogurt, or peanut butter with whole wheat toast or bread.
Some people don’t like breakfast foods, which is okay too! There is no rule that says certain foods are designated for the morning only. If you want to have a salad or some whole wheat crackers and cheese or leftovers from last night, go for it! Some people don’t think about breakfast for getting more of their daily fruits and veggies in, but this meal offers lots of opportunities to do just that! Why not add leftover veggies to your scrambled eggs or omelet? How about a scoop of salsa with your eggs? Peanut butter on celery is fast, portable, and has the added bonus of long lasting protein in the peanut butter! Or try a delicious smoothie! You can add just about any fruit (and even some veggies) to your smoothie recipe for a great start on the day. Just remember to chose lean protein, low-fat or fat-free dairy, whole grain or whole wheat, and fruits and vegetables. For more filling breakfast foods, choose ones that have protein and fiber to keep you fuller longer. Making healthy choices at your first meal will guide you to making better food choices all day long. By eating breakfast, you’ll be less likely to crave vending machine foods high in fat or sugar to get you by until lunch time.
Check out these Waupaca WES restaurants for great fruit and veggie options in the morning: Sisters, Cronies, and Waupaca Woods.
For more breakfast information, tips, and recipes, visit the Kids Eat Right Breakfast page at:
Here are two recipes that are great “to go” breakfast items that you can make ahead of time:
1 cup orange juice
½ cup plain yogurt
1 frozen banana
1 cup of frozen fruit of your choice (can do ½ cup of two different kinds too)
Optional: 1/2 cup fresh spinach, 2 tbsp. ground flaxseed
LOW FAT GRANOLA BARS WITH BANANAS, CRANBERRIES & PECANS
3 1/2 cup oats
3/4 cup roughly chopped pecans
3 large, ripe bananas
2/3 cup unsweetened applesauce
3/4 cup dried cranberries
3/4 teaspoon ground cinnamon
1/2 teaspoon freshly grated nutmeg
2 tablespoon ground flax seed (or flax meal)
1/2 teaspoon salt
1. Preheat oven to 350 degrees. Line a 9-by-13-inch baking pan with parchment paper, with about 1 inch of parchment paper overlapping the sides.
2. Spread out the oats and chopped pecans on a baking sheet. Place in the oven until they are lightly toasted, stirring occasionally, about 10 minutes.
3. In a medium bowl, mash the bananas with the back of a fork. Stir in applesauce until combined.
4. Transfer the oats and pecans to a large bowl and stir in dried cranberries, ground flax seed (flax meal), cinnamon, nutmeg and salt.
5. Stir the banana mixture into the oat mixture until well combined and starting to clump together. Transfer to the prepared baking dish and press down evenly.
6. Bake until the bars are golden brown and starting to separate from sides of the pan, about 30 minutes. Let cool on a wire rack for 15 minutes.
7. Use the parchment paper to lift the bars out of the pan. Let cool to room temperature, then cut into bars. Serve or store in an airtight container. From cookeatshare.com
Source: the Academy of Nutrition and Dietetics- Eatright.org