Breakfast: the most important meal of the day. That's right, your grandmother's wisdom about the importance of breakfast is more than just an old saying. Breakfast really is the most important meal of the day.
Unfortunately, fewer and fewer Americans are actually eating it. The early morning rush to get to school or work has overshadowed the importance of a healthy breakfast.
However, you may want to think twice about rushing out the door without a bite to eat - research suggests that eating breakfast can lead to improved nutrient intake, body weight maintenance, and academic performance.
The scientific literature supports the many beneficial results of consuming a morning meal. First, eating breakfast may increase the overall amount of nutrients consumed during the day.
Secondly, breakfast consumption has been linked to weight loss maintenance; research suggests that eating a balanced breakfast helps people feel fuller longer and snack less.
Finally, breakfast eaters have shown improved memory. Studies looking at children and adolescents have also revealed improved test grades and school attendance among breakfast eaters. That is certainly an incentive to grab a bite before a big exam!
You may be wondering how you can possibly find time to eat a healthy breakfast before making it to that early morning class.
Look no further. Below are some fast, tasty and easy ideas for a healthy breakfast on-the-go.
Peanut Butter-Banana Roll-up
1 whole-wheat tortilla
2 Tbs. peanut butter
1 banana, sliced
Spread the peanut butter on the tortilla and arrange banana slices on top. Roll the tortilla up for a portable, healthy breakfast option.
Trail Mix Medley
1 cup of your favorite dry cereal
2 Tbs. raisins
2 Tbs. walnuts
Mix the ingredients in a plastic sandwich bag for a great snack to go. The best part about trail mix is that you can create your own unique recipe by adding your favorite healthy ingredients. Try adding dried cranberries, coconut, almonds or sesame sticks.
Wonderfully Simple Waffle
1 frozen whole wheat waffle
1/2 cup lowfat yogurt
Fresh fruit (blueberries, peach slices, strawberries, etc.)
Heat up the waffle in a microwave or toaster and cover with yogurt. Top with fresh fruit and fold in half.
Apple Toppers
1 apple
2 Tbs. peanut butter
1 Tbs. raisins
1 tsp. sunflower seeds
Cut the apple in half and cut out the core. Cover each half with peanut butter. Sprinkle raisins and sunflower seeds on top.
Farra Wilson is a graduate student in nutrition communication at the Friedman School of Nutrition Science and Policy. She has a BS in nutrition from the University of North Carolina-Chapel Hill.
