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Healthy Breakfast on the Go
We've all heard that breakfast is the most important meal, since it fuels our body with energy and key nutrients to jump start the day. But did you know that kids who eat breakfast typically do better at school, and that eating breakfast also helps to keep a healthy weight? While we're often faced with many other important matters first thing in the morning - from getting kids on the school bus to wrapping up a work presentation - don't put breakfast on the back burner. Try these quick and easy tips to fuel the whole family as you're flying out the door:
- Stick With Cereal -You may not have time to sit down to a bowl of cereal with milk, but you can toss some whole grain cereal in a bag with some almonds or walnuts and munch on it dry. Aim for cereals that contain more than 3 grams of fiber per serving. Milk boxes are also good on the go, or a reusable thermos can be filled the night before.
- Toast Time - Whole wheat toast with a thin spread of peanut butter is the perfect protein and whole grain combination to rev up your metabolism. Don't limit yourself to bread, though! Try whole wheat English muffins, whole wheat or spelt tortillas or pitas with a slice or two of low fat cheese tucked inside or even a whole grain waffle.
- Go Yogurt - If you have two free hands, mix low fat yogurt with some dry fruit and/or cereal for a quick low -preparation breakfast.
- Bring Bars - There are many whole grain cereal and granola bars on the market. Avoid the candy-coated and chocolate filled bars and stick with those that have at least 3 grams of fiber, 10 grams of protein, and less than 5 grams of fat.
- Find Fruit - The great thing about fresh fruit is that it's naturally packaged to go! Even if you aren't able to pull together the above options for breakfast, you can always grab a piece of fruit. Or for a more complete and nutritious breakfast, pair your breakfast pick with a banana, grapes, pear, or any other favorite fruit!
To make on-the-go breakfasts even easier to eat, place fresh fruit, bars, or small bags of cereal in a basket by the door or be sure to pack the night before. This will make it effortless to literally "grab-and-go" with your breakfast as you zip out the door!
For more on breakfast and meal time tips see Family Fun Breakfast, Are Breakfast and Lunch Really Brain Food? and Making Meal Time Family Time.
Janel Ovrut MS, RD, LDN currently works in corporate wellness where she develops wellness programs and nutrition presentations for corporations and provides nutrition counseling for employees teaching them how to eat healthy on the go. Additionally, she works in maternal and family nutrition, weight loss, meal planning and preparation, food allergies and vegetarian/vegan nutrition. Janel offers personal and practical nutrition counseling and writes her own blog at http://eatwellwithjanelblog.com/.
