thenextmile

If you’re not eating breakfast, you’re missing out. There’s a reason it’s called the most important meal of the day – it helps put a jump start your metabolism for the hours ahead, helps get blood moving to your brain, and helps you stay on top of daily tasks. But if you’re like many people, finding the time to enjoy a healthy breakfast is the biggest obstacle. Whether you have 5 minutes for 50 minutes, there are some easy and healthy breakfast ideas that will help you kick start your day.

Step One – Plan ahead. Sounds simple enough, right? If you know you’re going to be rushed for time in the morning, just throw a few things together the night before when you’re cleaning up dinner. Fruit, some yogurt, and a whole wheat bagel can all be eaten on the way to work, and won’t fill you up on empty calories like with doughnuts and rolls.

Step Two – Whole Grains. Whole grains are great because they contain a good amount of fiber which takes up more room in your stomach and makes you feel fuller, longer. A whole grain bagel, toast, instant oatmeal or cereal are great ways to start your day and get a jump on your recommended daily fiber intake (at least 25 grams). They take minimum preparation and time.

Step Three – Think fruit. Fruit is for the most part, easy, portable, and full of vitamins and minerals. Enjoy some berries in your morning bowl of cereal, a banana, apple, or orange with your toast, or a bowl of melon if you have a few extra minutes to sit down. Fruit is low in calories, and contains some fiber as well.

Step Four – Get your protein! Protein helps promote muscle growth and also helps repair damaged muscles. Scramble up an egg, enjoy some yogurt or cottage cheese with your bagel, or have some milk or cheese. If you look to dairy such as milk, cheese, or yogurt for your morning dose of protein, you’re also doing your body a favor since dairy also contains calcium. Calcium helps build strong bones, and it’s suggested you get three servings of calcium each day.

With just a bit of planning, getting a healthy breakfast in just a few minutes is easy if you know where to look. When possible, look to get a serving of whole grains, fruit, protein and calcium with your breakfast. It can be as easy as a whole grain bagel with yogurt and fruit. Or oatmeal made with skim milk and berries.

Studies have shown that those who take the time to eat a healthy breakfast eat less during the day and generally weigh less than those who skip out on breakfast. So plan ahead, make smart choices, and eat up – your mind and body will thank you.

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