Initially, I put this article together for the on-the-go employees at my internship, but many others whose lives are on the go might find this useful.Not only is breakfast the first food and drink your body has had in more than 8 hours, but studies find that what you eat for breakfast influences what you eat the rest of the day. Additionally, people who eat breakfast are significantly less likely to be obese and have diabetes than those who don’t.
The most important tip I can give you is to eat breakfast every day, without exception. This one action alone can make a huge, positive difference in your health. But a doughnut or oversized muffin won’t do it. The key is to choose energy-enhancing, health-invigorating foods. That’s what I’ll focus on in the tips ahead.
The key word is pre-made. What I mean by this is thinking ahead. Take an hour out of your day once a week to go to the grocery store and purchase foods you want to eat so you are not stuck in a rut come Monday morning and find yourself lingering in front of a donut shop. Pre packaged whole grain goods are available in most grocery stores, as well as serving size yogurts and fruit cups.
Be consistent with your portions.A really great breakfast would consist of a whole grain carbohydrate; a serving of high calcium and/or protein would be great, as well as a serving of fruit. A few easy examples of this include:
- A high fiber cereal bar, a cup of yogurt and a handful of strawberries
- Sliced whole wheat toast with a low sugar fruit spread on top accompanied with a cup of yogurt with blueberries or a string cheese
- A mini whole grain bagel with low fat cream cheese spread and apple slices
- A whole wheat roll with a healthy margarine spread, a hard boiled egg and a pre-made fruit salad
Use Benecol, Take Control, or Smart Balance instead of butter.These newly developed soft food spreads contain heart-healthy plant stanols. Just 2 tablespoons daily can significantly lower your total cholesterol level.
Have lunch for breakfast.If you are not really into breakfast foods, a water-based can of tuna on whole wheat could make a great breakfast. The tuna is a great source of omega-3 fatty acids and an excellent source of energy-boosting protein. For the same healthy boost with a bit of variety, you can also try canned salmon or low sodium turkey slices. If you use mayonnaise on your sandwich, make sure its low fat.
Spread apple slices with peanut butter.The protein and fat in the peanut butter provide a good start to the day, while the apple and the quercetin it contains provide fiber and protection against some cancers and heart disease.
Have a breakfast sandwich.Top a whole wheat English muffin with melted low-fat cheese (part-skim mozzarella is a good choice), a sliced tomato, and a sliced, hard-boiled egg.