Morning Jump-Starts: Foods to Get You Up and Running
My first question to just about anyone when they have a question about their nutrition, or if they complain of feeling poorly or very tired, is if they eat breakfast. Usually the answer is no and followed by something to the effect of "I'm not a breakfast person" or "I don't have time." My recommendation- make time. I understand this is easier said than done. This is why I've included some of the best and fastest breakfast solutions:
Whole grains: whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or melba toast.
Low-fat protein: eggs, peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon.
Low-fat dairy: skim milk, low-fat yogurt and low-fat cheeses, such as cottage and natural cheeses.
Fruits and vegetables: fresh fruits and vegetables or 100 percent juice beverages without added sugar.
Try to choose a couple of these (1 grain, 1 protein and a fruit/dairy) to round everything out.
Some more specific ideas that you can usually do on-the-go include:
- Cooked oatmeal with almonds or dried cranberries
- Cold cereal with a side of fruit
- A whole-wheat pita stuffed with hard-boiled eggs (try doing the eggs the night before or a week's worth on Sunday)
- Leftover vegetable pizza (when you're putting away the leftovers the night before, take a piece or two and put it in a separate plastic container or bag)
- Vegetables, salsa and low-fat shredded cheese wrapped in a tortilla (portion everything out before you go to bed the night before)
- Smoothie blended from exotic fruits, some low-fat yogurt and a spoonful of wheat germ (blend the night before and it's great on-the-go)
- Whole-wheat crackers with low-fat cheese or peanut butter
- Microwaved potato topped with broccoli and grated Parmesan cheese
- Whole-wheat sandwich with lean meat and low-fat cheese
- Multigrain pancakes with fruit and yogurt
- Whole-grain waffle with peanut butter
If you still don't manage to get a quality breakfast in there, at least try to not wait until noon for lunch when you've been up since morning. Your body needs that morning nutrition to get it up and running at its best.
Check out MayoClinic for more specifics and tips on breakfast.
Written by: Breanna Dobbe