Breakfast tips to save time and energy
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EmailGet your day started with these breakfast ideas.
You may have heard that breakfast is the most important meal of the day. Yet with so many things to do in the morning, it is tempting for busy people to skip eating or to grab whatever is easiest instead of preparing something nutritious.
Breakfast is an important meal for children and adults. Compared to those who don’t eat breakfast, people who eat breakfast are more likely to have higher energy levels, more stable weights, healthier diets overall, and better mental performance. For children, this means improved memory and attention at school, which is important for better grades and behavior. Make it a goal to eat a nutritious meal, too. Add fruits and vegetables for important vitamins or lean protein, whole grains and dairy for long-lasting energy.
Here are tips for a healthy and quick breakfast:
1. Plan ahead.
Be ready to have healthy meals on hand. Look at schedules to see how much time you and others in your home will have to get out the door in the morning. Decide ahead of time what your breakfast meals will be for the week. Check in your kitchen to see what you already have at home to use. If your menu for the week has other items, make a grocery list to be sure you have the foods you need on hand.
2. Try meal prepping.
Spend one day preparing for the week. Overnight oats, muffins, energy bites and mini quiches are all great options. These can all be made ahead of time, stored in the refrigerator, and pulled out as needed for a quick nutritious breakfast. You can freeze leftover muffins, energy bites, and quiches for even easier future meals.
3. Get organized the night before.
Take 10 minutes at night for a smoother morning. Set out a skillet for pancakes or a blender for smoothies. Prepare a waffle mix so it is ready to cook in the morning or get out bowls and cereal boxes so everyone is ready to eat.
4. Keep it simple.
On busy days, get the group fueled with something quick like a bowl of whole-grain cereal with a banana or some toast with peanut butter. Stock the kitchen with items like fruit, milk, granola and breakfast bars.
5. Grab and go.
If there's no time to eat at home, plan a nutritious option to eat in the car or bus. Those people rushing out the door can grab an orange, a bag of trail mix and a carton of milk. You might also consider options part of a school’s breakfast program for children.
Even on the busiest days, you and your family can start your day right with a nutritious meal, such as:
- Oatmeal with blueberries, raisins, or almonds.
- Whole grain cereal and fat-free milk.
- Scrambled eggs with vegetables like spinach or mushrooms.
- Whole wheat English muffin with sunflower seed butter and banana or strawberries.
- Whole grain tortilla with peanut butter and apples or bananas.
- Smoothie with milk, frozen strawberries and bananas.
- Whole grain waffles topped with fresh fruit.
- Whole wheat sandwich with low-fat cheese and sliced deli ham
- Banana pancakes.
Make some time for breakfast – it gives the necessary energy to start the day and stay healthy! For more health and nutrition tips, visit MSU Extension's Food and Health page.
