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Mom always said that breakfast was the most important meal of the day. As it turns out, Mom was right – and today’s research agrees.
Recent studies indicate that eating breakfast reduces the risk of cardiovascular disease, type 2 diabetes, stroke, and heart attack. Eating breakfast also helps lower LDL – or “bad” cholesterol – and triglyceride levels, and regulates blood sugar and insulin levels. Other studies show that people who eat breakfast tend to be leaner. In fact, skipping breakfast was associated with a 400% greater risk of obesity.
To reap the many benefits of a well-rounded breakfast, choose healthy meals based on whole grains, low-fat dairy, and fruit. For mornings when you don’t have a lot of time, try one of these breakfasts:
• A bowl of whole-grain cereal, such as wheat or bran, topped with a handful of cut bananas or apples and a splash of non-fat dairy milk, soy milk or almond milk.
• A cup of low-fat, plain yogurt mixed with fresh berries, 1/4 cup of granola, and a squeeze of honey.
• A slice of whole-grain toast or a whole-grain bagel topped with almond butter.
• A smoothie made from plain, low-fat yogurt, berries, bananas, a splash of 100% apple juice, and a sprinkle of ground flaxseed or wheat germ for added fiber.
Protein Rich Breakfast Ideas
Eggs provide a rich source of protein, but yolks are high in cholesterol. Get the best of both worlds with an egg-white omelet.
Ingredients:
• 4 egg whites
• 1 cup baby spinach, shredded
• 1 medium tomato, chopped
• Olive oil or olive oil cooking spray
• In a small bowl, whisk egg whites and spinach. Coat a 12-inch sauté pan with olive oil and heat over medium-high heat.
• Pour egg mixture into pan and cook for a few minutes until the bottom layer firms.
• Using a heat-safe spatula, lift one edge of the omelet and tilt pan gently until uncooked egg whites run down, to fill the space. Continue cooking until all the egg mixture is firm.
• Sprinkle with chopped tomatoes and serve with whole-grain toast.
Weekend Morning Feast
On lazy weekend mornings when you have time to make something special, you can still eat healthily! The following recipe for French toast is flavored with vanilla, cinnamon and nutmeg, so you can skip the syrup.
Ingredients:
• 3 egg whites
• 1 tsp vanilla extract
• 1/4 tsp cinnamon
• Dash nutmeg
• 4 slices whole grain bread
• 1 apple, sliced
• Olive oil or olive oil cooking spray
To Make:
• Whisk egg whites, vanilla and spices.
• Dip bread slices into egg mixture to coat.
• Coat sauté pan with olive oil and then heat over medium heat.
• Cook bread until lightly browned on each side, about 3 minutes per side.
• Serve with sliced apples on top.
What breakfast recipes do your kids love most? Share them with us in the “Comments” section below.
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