|You hit snooze a few too many times and as you’re rushing out the door, you totally forget about eating breakfast. If you’re lucky, you pick up a granola bar or banana to keep you going. As precious as those few extra minutes of sleep are, eating breakfast is an extremely important part of a healthy lifestyle.
We all know breakfast is supposedly the most important meal of the day, but why? Aside from giving you fuel to get going in the morning, breakfast also jump-starts your metabolism. That means you burn more calories throughout the day. When you skip breakfast, you’re more likely to feel irritable and tired, and consume unnecessary, unhealthy calories during the day. This can lead to health concerns, such as obesity or diabetes. Plus, eating a morning meal can lower your risk of heart disease, high blood pressure and high cholesterol, according to the American Heart Association. The Rush University Medical Center listed more benefits to eating in the morning:
- Lower body mass index
- Less fat consumed throughout the day
- Proper daily fruit and vegetable intake
- Higher daily calcium consumption
- Higher daily fiber intake
- Better memory and attention
When you’re mindful of making breakfast a priority in your routine, it will start to feel like less of a hassle. Plus, you’ll instill positive eating habits in your kids, and set them up for a productive day at school.
Avoid skipping breakfast with these ideas for busy morning meal inspiration:
Nutritionists at Rush University Medical Center recommended breakfast meals for busy mornings, including high-fiber cereal with fresh fruit, low-fat protein shakes, high-fiber toast or bagel with peanut butter and protein bar with yogurt. However, make sure to check the labels on these kinds of breakfast items. Some cereals and protein bars can be too high in fats and sugars. You can also create on-the-go breakfasts by preparing them ahead of time. Make a quinoa fruit salad, quiche, whole-grain muffins or protein squares on Sunday night and put them in portion-control containers to take with you in the mornings during the week. Check out these healthy breakfasts for busy mornings from Greatist for more ideas.
Breakfast in a mug
With breakfast ingredients and your time-saving microwave, you can serve a super easy morning meal in a mug. Think eggs, milk, green onions, tomatoes, mushrooms, bacon bits, cheese and all your favorite omelet ingredients. This recipe from Beauty Through Imperfection takes less than five minutes, and starts your morning with a protein-filled breakfast—and only one dirty dish!
Upgrade your cereal with a seriously satisfying bowl of oats. Many studies, such as research published in the Journal of the American College of Nutrition, discovered oatmeal keeps you fuller longer than other breakfast foods because of its high protein and fiber. You don’t have to eat a plain, boring bowl of oatmeal for the positive side effects. Add fruit or make Trail Mix Cupcakes, overnight oats, oatmeal pancakes and these other satisfying recipes from Fitness.
The Academy of Nutrition and Dietetics suggested breakfast ideas based on the amount of time you’ve saved for your morning meal. When you’re in a rush, go for instant oatmeal, microwave scrambled eggs or a banana and peanut butter sandwich. If you only hit the snooze button once, you’ll have time to make a yogurt parfait or English muffin sandwich. Once you start making time in the mornings for breakfast, you’ll be able to make a more complicated meal. Try scrambled eggs with turkey bacon, whole-grain toast and fruit or whole-grain waffles.