Why should we eat breakfast? There are many reasons why we need to eat in the morning.
Your body needs fuel after an overnight fast. Eating breakfast helps supply your daily nutrients and gets your brain ready for problem-solving, concentrating and memorizing. It also makes you less likely to overeat later in the day, whereas skipping breakfast has been linked to obesity.
Now, the question is — what should we eat for breakfast? Eating something when you get up is important, but some foods are better than others. It’s easy to want to grab a quick item, but be mindful of what you eat. Try to avoid Pop-Tarts, sugary cereals, doughnuts and granola bars/nutri-grain bars, as some of these are not any healthier than a candy bar. Also, high-sugary foods typically will not stick with you as long, so you will get hungrier sooner.
You want a breakfast that contains a variety of nutrients. The “typical†breakfast choices come from the grain group. Since most people eat too many grains, try to eat only one serving for breakfast along with a protein food and fruit/veggie. It doesn’t have to be a typical breakfast, either; leftovers can make a great breakfast.
Plan ahead for what you will eat in the morning so you can have a healthy breakfast! Check out these ideas and recipes you can make ahead of time if you need to.
• Hard-boiled eggs/egg sandwich and fruit.
• Sandwich with lean deli meat/cheese and fruit.
• Omelet made with eggs, veggies and cheese.
• Rice bowl with chicken and vegetables on top.
• French toast with strawberries.
• Breakfast burrito — scrambled eggs, cheese and veggies wrapped in a wheat tortilla.
Tricia Nilges is a registered dietitian and lactation consultant at the Cole County Health Department.
Scrambled Egg Muffins
• ½ pound bulk pork sausage ½ tsp. salt
• 12 eggs
• ¼ teaspoon ground black pepper
• ½ cup chopped onion
• ¼ teaspoon garlic powder
• ½ cup chopped green pepper, or to taste
• ½ cup shredded cheddar cheese
Preheat oven to 350 F. Lightly grease 12 muffin cups or line with paper muffin liners. Heat a large skillet over medium-high heat and stir in sausage; cook and stir until sausage is crumbly, evenly browned, and no longer pink, 10-15 minutes; drain. Beat eggs in a large bowl. Stir in onion, green pepper, salt, pepper and garlic powder. Mix in sausage and cheddar cheese. Spoon by 1/3 cupfuls into muffin cups. Bake in preheated oven until a knife inserted near the center comes out clean, 20-25 minutes.
Healthy Berry and Spinach Smoothie
• 2 cups frozen berries
• ¼ cup fresh spinach, or to taste
• 1 cup plain yogurt
• 5 strawberries
• ½ cup orange juice
Blend berries, yogurt, orange juice, spinach and strawberries together in a blender until smooth.
Mixed Fruit Delight
• 2 cups frozen mixed berries
• 1 cup strawberry yogurt
• 1 banana, sliced
• 1 cup milk
In a blender, combine the mixed berries, strawberry yogurt, banana and milk. Cover and blend until smooth.