Protein is the missing ingredient in many breakfasts. Add protein (soy, beans, nuts, seeds, eggs, meat, poultry, fish, or dairy foods) – and you have a high-energy start with LASTING POWER. Protein can be from common breakfast foods, such as eggs and lean Canadian bacon – and from less typical items like a piece of leftover steak, black beans for a breakfast burrito, or a small handful of almonds with dried fruit.
Quality vs. Quantity
All-you-can-eat restaurants and super-sized portions have become an American way (and weigh) of life. Make the most of your morning meal by enjoying all foods – just don’t overdo it. And, listen to your stomach; it will let you know when it has all it-wants-to-eat. Best way to hear the I-am-satisfied messages from your stomach – slow down and savor your breakfast.
In terms of food and kids, it’s monkey see, monkey do. Parents, grandparents, and teachers can all be positive role models for the habits that we want to see in young people. If you make breakfast part of your day, the children around you will see and learn that eating in the morning is important way to start their day too.
Shakes and Smoothies
Liquid breakfasts are popular with people who don’t like to eat early in the day. They are also great for athletes with early AM games or practices. The options range from very simple (instant breakfast with milk) to the more elaborate (blended milk, yogurt, fruit, juice, ice, etc.). If you choose a commercial product (canned or prepared in a store like Jamba Juice), check calories and added sugars, which can be very high.
Make your toast do double-duty. First, for a morning fiber boost, choose whole grain bread – like whole wheat, honey wheat, oatmeal, or seven grain. Then, let your toast deliver protein – by topping it with a light layer of nut/seed butter (peanut, almond, cashew, sunflower, or sesame) or some melted cheese. A sprinkling of dried fruit (raisins, craisins, blueberries, or cherries) or few thin slices of fresh fruit (bananas,apples, or pears) will make it a complete breakfast!