Tuesday, December 22, 2009

Healthy Breakfast For Those on the Go

By Julie S Robertson

Breakfast is one of the most important meals of the day for a reason. Eating a good quality meal early in the day jumpstarts your metabolism--and it also keeps you from making poor choices midmorning and at lunch. Making a healthy breakfast doesn't have to be time consuming-with a little planning, you can have quality choices on hand in your own kitchen.

Heat and Eat:
Instead of hitting a fast food drive thru, make breakfast burritos or sandwiches ahead of time and then microwave them. They are easy to carry and make for a healthy option. Choose eggs or egg substitute, and top with veggies or low fat cheese. Add a little seasoning to the mix rather than choosing a meat to save both fat and calories. If you have to have a meat, consider turkey bacon or low fat turkey sausage. Assemble your breakfast on a whole wheat bagel or English muffin or wrap it in a whole wheat tortilla the night before; and you can microwave it just before you walk out the door.

Grab and Go:
Consider grabbing a yogurt, and a whole grain cereal bar, protein bar, or meal replacement bar. Make sure you read your labels and check for sugar contents, fat, and calories. Some of the "granola" bars that are available in the supermarket are more like candy bars-so be sure you read the label and choose one that is truly healthy.

Keep bowl of fruit handy-pieces like bananas or apples are great for grabbing on the run. If you do opt for fruit, have a mid-morning snack that contains some fiber and protein to keep you going until lunchtime.

Drink your Breakfast:
You can make a quick and healthy smoothie if you have all of your ingredients prepped and ready in advance. Choose a fruit like banana or strawberries, and add a juice (orange works well). Add some good quality plain yogurt to up both the calcium and protein, and sprinkle in some wheat germ for added fiber. If you keep some "go"cups handy, you can whirl up a fast, healthy breakfast just before you walk out the door.

Less Common "Breakfast Foods":

Often people get hung up on what breakfast is and what it isn't. You don't have to eat "breakfast foods". You just need to grab something you like it that is also healthy.
• Low fat cheese slices, cubes, or string cheese. Pair that with whole wheat crackers for an easy breakfast that is also easy to carry with you. Add fruit to the mix and you have a great meal for any time of the day.
• Sandwiches are another easy to carry food. Add a low fat meat, low fat cheese, lettuce or spinach, and tomato slices, on whole wheat bread and you have a complete meal that is easy to go.
• Prepare boiled eggs ahead of time. Breakfast can be a boiled egg with a slice of toast. Both are easy to grab and don't take a lot of time to prepare.

For healthy breakfasts on the go, choose a meal that has protein and fiber to get you moving, and that you can easily fit into your morning routine. A good breakfast may take a little advanced preparation, but skipping the drive-thru will make a difference for both your waistline and your pocketbook.

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