It is well known that breakfast is the most important meal of the day. Breakfast means “breaking the fast.” This meal can help jumpstart your metabolism and provide you with energy to start your day.
One benefit of eating breakfast is improved mood. When this meal is made up of healthy nutrients like complex carbohydrates that fuel your brain, it can improve memory, cognitive ability and attention span. Research shows that people who regularly consume breakfast also have a reduced risk of heart disease, diabetes, obesity, high blood pressure and stroke.
It is recommended to eat breakfast within a few hours of waking up. We are all different and unique. The important part is to listen to our bodies. Lack of time is a common barrier for people who don’t eat breakfast. Time is a precious commodity in today’s busy world, but with a little planning and prepping, adding breakfast to your routine can be worth it.
Simple menu items can make eating breakfast easier than you think. A slice of high-fiber whole wheat toast can be topped with a plethora of options like peanut butter or any nut butter and a piece of fruit. Avocado toast (avocado spread on toast topped with a poached egg) is a popular menu item that’s also easy to prepare. Another alternative is a high-fiber bagel with low-fat cream cheese and fruit.
Recipes and grab-n-go options
Looking for an option you can eat on the run? Turn plain oatmeal into a bowl of hearty goodness by adding nuts, chia or flax seeds, berries, or a few tablespoons of dried fruit. Overnight oats are a popular way to add breakfast to your day. Here’s a fun recipe to try.
Smoothies are another grab-n-go option and a great way to increase fiber intake by adding fruits, veggies, nuts and seeds. The Healthy Teaching Kitchen playlist on YouTube has some great smoothie recipes to get you started. For more inspiration, check out the Nutrition and Food Services Recipes and Cookbooks website.
If you need to add vegetables to your diet, a quick omelet is a delicious way to do this. Cutting up vegetables the night before is a good way to prepare for whipping up a healthy meal in the morning, or you can try using frozen vegetables to save time.
VA dietitian can help you make healthier food choices
Get creative! You can swap the eggs for tofu or add some beans and salsa and wrap in a tortilla for a healthy plant-based breakfast burrito.
Making small yet intentional dietary changes leads to a healthier lifestyle. One simple way to do this is to add breakfast to your daily routine. Be inspired and try new ideas to add flavor, color, and nutrient dense foods to your day.
It’s time to make a little time for breakfast! Your PACT dietitian can help with making healthier food choices and your local Healthy Teaching Kitchen classes can help you learn new skills to practice at home.