The Most Important Meal of the Day: Breakfast

The expression we all grew up hearing, “breakfast is the most important meal of the day”, could not be more true. The word breakfast translates to, quite literally, ‘to break the fast’. Overnight, we are unintentionally fasting for hours. When we wake up, our bodies have gone a long period of time without any energy so it is very important to restore it with the use of food. Studies have proven that a healthy breakfast is associated with better body weight control, greater intake of nutrients, improvements in attention and cognition, and more.

The mornings can be busy for a lot of us, but don’t let a busy routine stop you from giving your body something good. Here are some quick, healthy breakfast ideas for on-the-go mornings!

• Overnight oats: Mix plain oats, fat free milk, and your favorite fruit. Set them in the fridge overnight and take them with you in the morning. You can even use a protein shake in place of milk, or add nut butter.
• Make ahead breakfast burritos: Assemble your own breakfast burritos rather than buying premade ones to control the ingredients. Scramble eggs, brown turkey sausage and add in your favorite vegetable mix! Roll them up in a whole wheat tortilla and store them in your freezer. Pop in the microwave for a few minutes when you’re ready to eat!
• Protein shake: There is nothing wrong with choosing a ready to drink protein shake to help you fuel for the morning. This is a great option for those especially busy mornings.

For the mornings where you have a little extra time, try these balanced breakfasts to get your day started.

• 2 sunny side up eggs, a piece of turkey bacon and a side of your favorite seasonal fruit
• Whole wheat peanut butter toasted topped with sliced bananas, a sprinkle of chia seeds, and a drizzle of honey
• Blend greek yogurt, skim milk, and fresh fruit to think consistency and top with granola
• Whole wheat toast with avocado and a crispy egg

Sami Weyhrich, Dietetic Intern