by Laurie Syring, RDN/LD
SEPTEMBER IS BETTER BREAKFAST MONTH, a month-long observance that encourages people to focus on starting the day with a nutritious and balanced breakfast, the benefits of which include improved energy, concentration, better grades, healthy weight and well-being.
We’ve all heard breakfast is the most important meal of the day, but with hectic schedules, it’s easy to run out without it. With kids heading back to school, now is the time to get into the habit of providing healthy breakfasts and sending them off for a day full of learning.
The key is to plan and keep it simple and no, a cup of coffee or a gulp of juice does not cut it.
Simplicity does require some intentionality. A good rule of thumb is to include at least three food groups, which include protein, whole grain and fiber. Knowing that many of you like to meal plan, I’ve provided some quick and easy ideas for grab-and-go breakfasts:
•For an easy grab-and-go breakfast, try a banana with peanut butter, graham crackers, or a granola bar.
•If time permits, make a frozen waffle or pancake, spread it with peanut butter, and slice a banana on top.
•Cottage cheese is another good protein choice, as is mixing a packet of Carnation instant breakfast with eight ounces of milk.
•An egg and cheese muffin or scrambled egg and cheese tortilla can easily be wrapped and taken on the go as well.
•Even a few crackers, a cheese slice, and a piece of fruit, or a glass of milk, would be acceptable for those in an even bigger rush.
•For a calcium-rich breakfast, try a goto smoothie. Combine milk, yogurt, frozen fruit and a banana in a blender and blend until smooth. Pour it into your favorite cup and be on your way.
Have you tried overnight oats? I didn’t think I’d be a fan, but they are quite tasty. The night before, simply add one-half cup each of oats, milk, low-fat yogurt and fruit into a container, mix and refrigerate overnight. By the morning, they are ready for a yummy breakfast.
Weekends are a good time to plan, shop and prep for your week of meals. Keeping food on hand makes it much easier to throw together breakfasts, lunches and dinners.
Making a batch of bran muffins or breakfast quiche cups is easy and they freeze well. For breakfast quiche cups, mix eggs or eggbeaters, your favorite vegetables, shredded cheese and Canadian bacon, then bake and then refrigerate or freeze. Reheat in the microwave for easy, good protein in the morning, or anytime you would like. There are many resources to find recipes online or check out MyPlate.gov as another great resource for meal preparation.
I think we can all agree that eating breakfast first thing in the morning before school or work can be a challenge; eating breakfast has even been catching a lot of shade on social media, with people saying it is not necessary. However, studies show that children (and adults) who eat a healthy breakfast are better able to focus throughout the day and have more energy. Breakfast has even been shown to improve test scores and reduce behavior problems.
Food is your fuel, and food also connects us to family, friends and community. Starting the morning with a healthy meal can get you off to a good start to get through a busy day.
As always, my advice is to do what you think is best for yourself and your family, taking into consideration a doctor’s advice if you have a condition like diabetes where not eating can negatively affect you. It is important to stay fueled throughout the day, and breakfast is a great way to start for you and your family.
Laurie Syring, RDN/LD, is Clinical Nutrition Manager at ProMedica Flower Hospital. ✲
