Healthy Breakfast on the Go

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By Roberta Anding, RD is the Sports Nutritionist, Houston Astros and Houston Texans

You’ve heard it said many times before, “breakfast is the most important meal of the day.” Breakfast does more than simply provide the day’s first dose of energy (calories). It also kick-starts your metabolism, helps regulate your weight and supercharges your workouts. Some experts say that breakfast wields more authority over your body’s systems than any other meal. If you think that you have not time for breakfast, here are some tips for improving the quality of your breakfast and some healthy on-the-go breakfast options.

Healthy Tips to Improve Breakfast Choices:

1. Make sure your breakfast consists of carbohydrates (cereal, breads, fruit, milk), protein (ex: eggs, meat, nuts), and some fat (peanut butter, cream cheese).
2. Look for whole wheat bread and grain products instead of white grain products.
3. Choose low-fat (skim, 1% or 2%) milk and dairy products.
4. Limit your intake of fried foods, grease, and extra gravies (e.g., biscuits and gravy).
5. Aim to get fruit into your breakfast either as a juice or as a whole fruit

Healthy Options when Eating Breakfast at Home:

1. 1 large whole wheat bagel, 2 Tbs. peanut butter, 1 banana, cup of juice or milk
2. 2 pieces whole wheat toast, 2 Tbs. peanut butter, baggie of granola and raisins, apple, cup of juice or milk
3. 1 yogurt, bran muffin, baggie of trail mix (nuts, granola, & dried fruit), cup of juice or milk
4. 12 oz. smoothie made with protein powder, milk, fresh fruit and a whole wheat bagel
5. 3 whole wheat waffles, 2 hardboiled eggs, 1 orange, cup of milk
6. 1 wheat tortilla with ham and cheese, 1 banana, small wheat bagel with low-fat cream cheese, cup of juice or milk
7. Baggie of dry cereal with granola and raisins, 1 apple, string cheese, cup of milk or juice
8. 2 whole wheat bagels with low-fat cream cheese, grapes, cup of milk

Healthy Options when Breakfast On-the Run Choose:

1. Whole wheat bagel w/cream cheese instead of biscuits w/butter or gravy
2. Ham and cheese roll w/milk instead of chocolate covered donuts
3. English muffin w/ham and cheese instead of croissant w/bacon and cheese
4. Smoothie w/milk, yogurt, and fruit instead of Frappuccino w/syrup and whip cream
5. Choose bran muffin instead of pastry or powdered donuts

Breakfast is important, but not just any breakfast will do. Gulping a pile of refined carbs—such as a doughnut or a bowl of sugar-packed cereal—triggers a blood-sugar spike (and subsequent drop) that sends you reaching for fast energy all day long. Starting off with a variety of healthy fats, protein, and unrefined carbs, such as oatmeal and whole-grain breads, delivers sustained energy that curbs cravings and helps keeps you alert and energized throughout the day.

 

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