Easy Breakfast Foods

Some experts think that we should eat the biggest meal of our day first!  This way we can use that energy throughout our day.  However, we know that most people don't eat a very big breakfast at all.  Sometimes the whole meal gets forgotten or skipped!

Breakfast literally means "breaking the fast".  It helps us to reload our energy stores after a long night of not eating.  Too often, we start our day with an "empty tank". A healthy breakfast can give us the energy we need to "fuel" our activities throughout the day.  Here are three reasons why you should eat breakfast soon after waking up:

  1. Its a nutritious way to start your day.  Breakfast eaters tend to eat less fatty foods, more whole grain foods, and more vitamins and minerals, especially calcium, iron and magnesium.
  2. It improves our focus.  People who eat a healthy breakfast think more clearly, work faster, and feel better than those who skip breakfast.
  3. Manage your weight.  Those who eat breakfast are more likely to maintain a healthy weight.
Here are some healthy breakfast ideas that are easy and high in fiber:
  • Cereal.  Try the whole grain kinds topped with mixed nuts, dried fruit, or a sliced banana.  Use either low fat milk or calcium fortified soy milk.
  • Whole grain bread, English muffin or bagel.  Try with a little peanut butter, sliced banana, and raisins on top.  Sprinkle with cinnamon and serve with a glass of milk!
  • Yogurt.  Layer with your favorite fruit and whole wheat cereal or granola.
  • Oatmeal.  Top it with raisins, dried cranberries, sliced bananas, and milk.
When you need to grab and go:
  • Fruit smoothie.  Add your favorite frozen fruit to the blender along with a cup of yogurt.  Pour into a thermos.
  • Healthy granola bar.  Try one made of whole grains.  Add one piece of fruit such as an apple, orange, or a banana.
  • Mini wheat cereal.  Add dried fruit, mixed nuts, and place in a plastic bag or reusable container.  Take along with a thermos cup of milk.
  • Sandwich.  Make it with lean ham or turkey, or peanut butter and jelly on whole grain bread.  Lunch foods can be used for breakfast too!
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This institution is an equal opportunity provider. This material was funded by USDA's Supplemental Nutrition Assistance Program – SNAP. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political affiliation, and gender identity or expression. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more about Maryland’s Food Supplement Program (SNAP), contact the Maryland Department of Human Resources at 1-800-332-6347 or apply online at https://mydhrbenefits.dhr.state.md.us/.
© Eat Smart, Be Fit Maryland!Maira Gall