Morning Meals Matter!

Start Your Engine Right!

You’ve heard it before – breakfast is the most important meal of the day. How many days out of the week do you eat breakfast? Hopefully your answer is everyday! However, if you skip breakfast frequently, try asking yourself why. Is it because you are not hungry in the morning or you don’t have time? Or, is it because you think breakfast will make you hungry the rest of the day or because you think it will help you lose weight?

No matter what your reason is for skipping breakfast – there is a solution and yes, it is still important to start your day with a nutritious meal. Breakfast can be quick, satisfying and tasty with a preparation time of 10 minutes or less.

Let’s challenge common excuses for skipping breakfast

• You are not hungry – practice makes perfect! The more you eat breakfast, the more your body will crave it. Also, take a look at your portions the night before. Skipping meals can lead to overeating later in the day leaving you less hungry in the morning.
• Breakfast will make me hungry all day – it is good and normal to be hungry at intervals throughout the day! Ideally, you should try to eat every 3-4 hours to keep your engine humming, prevent cravings and mood swings and improve energy levels.
• Skipping breakfast will help me lose weight – wrong! In fact, a common trait among people who successfully lose weight and keep it off is that they start the day with breakfast! 
• I don’t have time – breakfast can be as easy as grabbing a few items and heading out the door. Or, you can prepare something up the night before – try the recipe below for a no-fuss breakfast!

Super Fast Grab-n-Go Breakfast Ideas

• Small whole wheat bagel with light cream cheese and banana
• Whole grain toaster waffle with peanut butter and all-fruit jam
• Meal replacement bar and fruit
• Hard boiled egg (boil the night before), whole grain toast & grapes
• String cheese, apple and low-fat granola bar

Make Ahead Idea

Berry-Mango Smoothie

Blend the following ingredients and chill for a frosty grab in the morning!

1 cup plain non-fat yogurt
½ cup strawberry mango orange juice (such as Dole)
1/2 cup frozen raspberries
2 tbsp wheat germ

Yield: 1 serving
Nutrition Information: 281 calories, 19 g protein, 46 g carbs, 2 g fat, 0 g saturated fat, 190 mg sodium, 5 g fiber