In all likelihood, you’ve heard that a well-balanced breakfast is crucial for your health and productivity. And while you might’ve been somewhat skeptical when a sugary cereal commercial told you about the importance of breakfast, we promise that they weren’t lying. Breakfast helps us fuel up our bodies and make good meal choices for the rest of the day. It kickstarts our metabolism as well, ensuring that it runs at its maximum power. Choosing a breakfast made out of the important building blocks—protein, fiber, vitamins and whole grains—will ensure that your day is as productive as it can be.
1. Fast, easy to assemble and full of nutrition, a bowl of oatmeal with fruit and nuts is at the top of our breakfast wish list. The oatmeal offers fiber and whole grains, the nuts protein and the fruit a little added vitamins. Make sure to make your own oatmeal from scratch—you can do this ahead of time and eat it in small increments over the week—rather than prepackaged individual oatmeal servings. These tend to contain hidden sugars and chemicals that get in the way of the oatmeal’s natural goodness.
2. If you are looking for a weekend breakfast without a lot of added saturated fat, try some eggs (cooked with olive oil rather than butter), whole grain toast with honey, lean broiled sausage and an orange. If you are craving this protein-filled breakfast but don’t have time to sit down and enjoy it, just make a sandwich with the toast, eggs and meat.
3. Fruit smoothies are another great way to get a few servings of fruit in while you are on the go--- you will be so surprised how much fruit can fit in one small smoothie! Make your own with yogurt, fresh or frozen fruit and flaxseed or coconut oil. You can even throw in a little spinach, effectively hiding its taste behind a stronger fruit. These are surprisingly filling!
4. Another weekend brunch option is a veggie omelet made with egg whites, tomatoes, spinach, mushrooms, broccoli, bell peppers and a little cheese (low fat, if you don’t mind it). Altogether, you can get protein and vitamins that you need from this quick and easy meal.
5. If you are going to eat cold cereal, make sure it isn’t hiding (or maybe not hiding) sugar and high fructose corn syrup. Try Kashi Go Lean Crunch with a little low-fat milk. This is so quick, time can’t be your excuse for unhealthy breakfasts any longer.
Not all breakfasts are created equal, however—do not reach for donuts or muffins in an attempt to meet your breakfast requirement. They are full of fat and sugar, giving you a quick high that will come crashing down significantly earlier than some of these healthier options. And no matter what you eat, be sure to eat a reasonable portion--- nothing is good in large quantities.