Summer is winding down, the mornings are cooler and it’s back to school time! That being said, schedules and routines have changed for those with kids. Breakfast is the first thing that can start these schedules on the right foot. The word “Breakfast” means..Breaking the Fast. It’s breaking the 8-10 hour overnight fast. Once we awake, our bodies need to speed up and break out of its fasting metabolic state. Eating breakfast gives our bodies a metabolic boost for the day. Research shows that people who eat breakfast eat healthier overall.
Lots of nutrients aid in brain development and memory retention. Omega 3’s in walnuts/chia seeds are a good addition to any breakfast. Vitamin B and C have been shown to help increase memory for tests. Vitamin C is required for brain transmitters to function properly (berries, oranges, grapefruit)
I recommend eating a serving of each: Protein, Fruit, Whole Grain OR Protein and fruit.
- Protein – Eggs, 1-2 Tbs Nut butters, 8-10 Walnuts/Almonds, 1 c Cottage Cheese, 8 oz Greek Yogurt (low sugar)
- Fruit – Any Whole Fruits-Berries, Apples, Citrus
- Whole Grain – Oatmeal, Toast, Cereal (less than 9 gr sugar), English muffin
Putting them together:
Greek Yogurt, 1 tbs chopped walnuts, ½ c berries
Cottage Cheese, 1 Tbs chopped walnuts, ½ c. berries
Plain Oats – mix in Peanut Butter or Almond Butter, ½ c. berries or ½ apple
1-2 Eggs, piece whole wheat toast, ½ apple
Smoothie – 1 c water, unsweetened almond milk or milk, protein powder, ½ banana or other fruits
For those who have a hard time eating first thing in the morning or just have no time (teens), make sure to take something with you to eat when you can. Fill a container with whole grain cereal such as Kashi, almonds/walnuts, dried fruit such as raisins, cranberries or any other. Apple and packets of all natural peanut/almond butter can be another easy grab and go!
No matter what you are going to do in the morning, remember it is important to break that fast with Breakfast!!!