Healthy Hump Day: Quick and Healthy Breakfast Ideas
Posted: August 24, 2016 10:00 am
Hey, it’s Bobbi again. If you are anything like me, you are busy making sure your kiddos get a healthy breakfast, brush their teeth and hair, have on clothes that meet school standards and make it to the bus. Who has time to sit down and eat a healthy breakfast? The next time you rush out the door in the morning without something to eat, consider this: Skipping breakfast can set you up for overeating later in the day. A healthy morning meal, can give you energy, satisfy your appetite, and set the stage for smart decisions all day long.
"You want to aim for a breakfast that combines good carbs and fiber with some protein," says Erica Giovinazzo, MS, RD, a nutritionist at Clay Health Club and Spa, in New York City. Here are 5 great options.
1. Oatmeal - oats contain beta-glucan, a type of fiber that's been shown to help lower cholesterol when eaten regularly and are also rich in omega-3 fatty acids, folate, and potassium. Steel cut contain more fiber than rolled oats. Either are still healthy as long as you stay away from the flavored ones – too much sugar! Add a little milk and honey and top it off with fruits and nuts.
2. Greek yogurt - loaded with calcium and nearly twice as much protein as regular yogurt. Your best bet: Choose a plain, nonfat variety, and add some fruit to give it some sweetness and flavor.
3. Bananas - keeps those mid-morning cravings at bay. They are one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer. And thanks to a healthy dose of potassium, they help lower blood pressure naturally.
4. Eggs - These incredible edibles have made quite a comeback in recent years. Once shunned for being high in dietary cholesterol, eggs are now embraced as a healthy source of protein and nutrients like vitamin D. Research has shown that the cholesterol in our food has less of an impact on blood cholesterol than previously thought.
5. Berries – Cover all your bases, mix strawberries, blueberries, and raspberries. They are superfoods because they're so high in antioxidants without being high in calories," Giovinazzo says. One cup of strawberries, for instance, contains your full recommended daily intake of vitamin C, along with high quantities of folic acid and fiber. Studies suggest that eating blueberries regularly can help improve everything from memory and motor skills to blood pressure and metabolism. (Wild blueberries, in particular, have one of the highest concentrations of the powerful antioxidants known as anthocyanins.) Raspberries are the main berry source of ellagitannins, a type of antioxidant that is thought to have cancer-fighting properties. They're also high in fiber (8 grams per cup), vitamin C, and vitamin K, which helps build strong bones.
So many options are available that you and your little ones can share at the breakfast table. Read more at: