21 November 2016
Long revered as the “most important meal of the day,” breakfast is an opportunity to enjoy delicious food that offers quality nutrition. However, though many people already realize that, for various reasons including “I don’t have enough time” or “I don’t feel like eating,” breakfast is often a meal that is skipped.
This poses concern since, in one recent study, those who skipped breakfast consumed less fiber, calcium, vitamin D, potassium and folate than their breakfast-eating counterparts.1 In fact, among women who are stressed, it appears that those who skip breakfast eat more calories, saturated fat and added sugar later in the evening as compared to those who actually have a morning meal.1
So, if you are among the 37 percent of young adults who skip breakfast, what can you do to make sure you eat something in the A.M. despite rushed mornings?2 Here are four delicious breakfast ideas for when you need to get out the door, quick!
If busy mornings are inevitable, plan in advance and batch cook by creating hearty pre-portioned oatmeal cups on the weekend, freezing them and then reheating on the mornings you need them. Some of my favorite recipes can be found here (Banana Zucchini Oatmeal Cups, Customizable Protein-Packed Oatmeal Cups and Pumpkin Baked Oatmeal Muffins), but the general rule of thumb for creating these is as follows: 1. combine oats and optional protein powder with soft foods or liquids like applesauce, mashed banana, shredded vegetables (carrots, zucchini), Greek yogurt and/or nondairy milk; 2. add in spices and mix-ins (like cinnamon, hemp seeds, ground flax, walnuts, almonds, etc.); 3. pour mixture into a muffin tin greased with coconut oil; 4. bake for 20–25 minutes in an oven preheated to 350 °F
Similar to the Hearty Oatmeal Cups, eggs can be prepared in advance by baking in a muffin pan, stored in the refrigerator and reheated for quick on-the-go nutrition. What is exciting about these is that you can add in your favorite ingredients to customize the eggs depending on the fresh ingredients of the season (like tomatoes in the summer or sweet potatoes in the fall), flavor preferences (green pepper for a mild spice or spicy salsa to turn up the heat), or nutrition needs (like salmon or sardines for healthy omega-3 fatty acids DHA and EPA). If you are not a fan of salmon or sardines, consider DHA omega-3 fortified eggs. Check out these Scrambled Egg Muffins and Easy Egg Muffins for some breakfast inspiration!
Ready for you in three minutes or less, yogurt can be a healthy option for getting protein, calcium and vitamin D in the morning. Plus, it serves as a great foundation for adding in your favorite ingredients. To avoid added sugar and to create a breakfast that is totally yummy, opt for plain yogurt and add in your own ingredients, like fresh berries or a swirl of pumpkin puree. Round out the bowl with a healthy source of plant-based protein and fat like almonds, pistachios or walnuts.
They say if you fail to plan, you can plan to fail, but if life happens and if you did not have time to whip up a batch of Hearty Oatmeal Cups, Easy Baked Eggs or a Yogurt Breakfast Bowl, there are still numerous healthy options to try. As you head out the door, take a piece of fruit and a packet of nut butter, carry a whole food-based bar and a handful of nuts or grab some chopped veggies with hummus for noshing on the bus, at school or at work. Choosing protein- and fat-based foods (like nuts, seeds and their butters) alongside a carbohydrate (i.e., fruit, dry cereal, snack bar, beans or bean dips) can help you feel fuller for longer, which may mean that later in the day you consume less.
Do these ideas help you? What are your favorite nutritious options for getting out the door quick? Let me know on Facebook @YESNutritionLLC.
Read more about our expert Tori Schmitt, MS, RDN, LD
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