Breaking the fast: the importance of morning nutrition

We have all heard the saying that breakfast is the most important meal of the day, but do you know why?

As the name states, breakfast breaks the overnight fasting period. It replenishes your supply of glucose and helps to boost your energy levels and alertness.

Breakfast, in essence, refuels your body. It also has been proven to enhance your mood, improve your concentration, help maintain a healthy weight and is the foundation of a healthy diet. Eating a good breakfast can be quick, easy and nutritious.

While it is important that we choose to eat breakfast, it is equally important that we choose a healthy breakfast to start our day. Instead of grabbing a sugar laden bowl of cereal, we want to make a conscious choice to put something healthy into our bodies.

We want to choose whole grain bread, oatmeal or cereal that is high in fiber. Include a lean protein such as peanut butter, nuts, Greek Yogurt or eggs. They will keep you fuller longer in the morning and help to stabilize blood sugar levels during digestion.

Add in some fresh fruits or vegetables to brighten up your plate and bring in some needed vitamins and minerals.

Most people say they don’t have time to eat breakfast in the morning. They are always in a rush and just skip it. But there are ways to make breakfast easy and quick.

If you’re in a rush in the morning, grab a piece of fruit on your way out the door. It will give you some natural sugar along with vitamins to help keep your day started.

Another way to grab breakfast without slowing down is to make a smoothie. Smoothies can be made in a large batch and then packed in individual servings to be taken out when needed.

Finally, make some breakfast muffins ahead of time. Freeze them in individual containers and take one out when you’re ready to eat.

I am going to include a couple of recipes for easy and quick breakfast ideas. Remember, you don’t have to always sit down at the table to enjoy breakfast.

Grab a healthy food item and take it with you. The most important thing is that you eat something for breakfast.

Banana Berry SmoothieINGREDIENTS

2 bananas, peeled

1 cup frozen berries

1 cup low-fat vanilla yogurt

¾ cup 1% milk or unsweetened soy milk

½ cup ice cubes (optional)

DIRECTIONS

1. In a blender, combine bananas, frozen berries, yogurt, and milk (or soy milk). Blend until smooth.

2. To make a frostier smoothie, add a few ice cubes and blend until smooth.

Egg Salad Sandwiches

INGREDIENTS

6 eggs, hard-boiled, chopped

3 tablespoons pickle relish

⅓ cup light mayonnaise

¼ teaspoon ground black pepper

12 slices whole-wheat bread

½ head lettuce

1 tomato, sliced

DIRECTIONS

1. Combine eggs, relish, mayonnaise, and pepper in a mixing bowl. Mash and mix well.

2. Broil or toast bread (optional).

3. Layer egg salad, lettuce, and tomato between 2 slices of bread.

Note: If not using immediately, refrigerate egg salad and use within 4 days.

For more information or recipes, call Jean Brownfield at (252)789-4370.

Source:

https://www.betterhealth.vic.gov.au/health/healthyliving/breakfast