If you skip breakfast because you don't have time to make it, Registered Dietician, Elizabeth Somer, RD, stopped by to take that excuse away from you -- with great ideas for 5-minute breakfasts:
People who eat breakfast think more clearly, remember more, are more creative, react quicker, make fewer mistakes, and have more energy than their breakfast-skipping friends. And, they are better nourished, healthier, and consume less fat and more fiber than do breakfast skippers.
If you’re not hungry, isn’t skipping breakfast an easy way to cut calories and lose weight?
Actually, the opposite is true. Skipping breakfast in an effort to cut calories and lose weight backfires. People eat more, not less when they skip breakfast. Once a person starts to eat mid-day, he or she frequently eats more food and calories between noon and bedtime than does someone who took a few minutes to eat in the morning. A study from Vanderbilt University in Nashville found that people who ate breakfast lost more weight than did breakfast skippers, even though both groups consumed the same amount of calories. In addition, an ongoing study of people who have lost weight and kept the weight off, called the National Weight Control Registry, has found that 9 out of 10 of these “diet successes” are eating breakfast almost every day.
Here are 3 breakfast rules to follow called The 1,2,3 Breakfast:
1) a whole grain to provide needed high-quality carbs for the brain during the morning hours,
2) a little protein to keep you satiated and maintain even blood sugar levels throughout the morning, and
3) 1 - and preferably 2 - colorful fruits and/or vegetables.
Here are a few ideas that take less than 5 minutes to prepare and focus on the wealth of summertime healthy foods. Keep in mind another idea is to plan ahead and make ahead of time breakfast foods to last all week, such as muffins packed with vegetables that you freeze.
Breakfast #1: The Gold Standard: Cereal, fruit, milk. Tip: Look for cereal that is made from 100% whole grains and is low in sugar. Aim for at least 5 grams of fiber and no more than 5 grams of sugar. Compliment it with a bowl of fruit such as mango or apricots and a protein-rich food like milk or soy milk.
Breakfast #2: Fruit Parfait: Layer watermelon cubes, granola, and lemon yogurt in a parfait glass and top with a dollop of fat-free whipped cream
Breakfast #3: Whole wheat waffles. Top them with peanut butter and blueberries or with fat-free Greek yogurt and fresh raspberries. Serve with milk or soymilk. This breakfast tastes sinfully delicious, but is actually low in fat and high in nutrients. .
Breakfast #4: Avocado Watermelon Toast: Top a toasted slice of Artesian bread with smashed avocado, diced watermelon, feta cheese, and a sprinkling of lemon zest and mint leaves. I dare you to just have one of these delicious starts to a summer day! Tip: By mixing avocado with watermelon you increase the absorption of lycopene by up to 15-fold!
Breakfast #5: Smoothie. In a blender, add OJ concentrate, nonfat yogurt or kefir, a banana, 1 pealed & seeded peach, and a tbsp or two of toasted wheat germ. Tip: OJ concentrate adds a big nutritional punch and lots of flavor, and you can drink this breakfast on the way to your next summertime adventure!
Breakfast #6: The Freezer Burrito: There are several healthy breakfast foods in the freezer section of your supermarket, Target or Whole Foods. Choose one high in protein and fiber and low in fat. Some even offer a serving of vegetables. Heat in the microwave, grab, and go!