If I hear someone say that breakfast is the most important meal one more time, I’m going to kick them with my bran muffin. Every meal is important if you are interested in health. With the incidence of diabetes on the rise, it is very important that we have a balanced and stable amount of food. Skipping breakfast is not an option for healthy people who want to stay that way. Even if you’re in a hurry, there are plenty of nutritious breakfast ideas—and more when you have time.
Balance is the key to health: OK So the same people who said breakfast is the most important thing also told you to eat a balanced diet. They are right, but what is a balanced diet? Without getting too technical, a balanced diet has the right amount of protein, fat, carbohydrates, water, and fiber. For this, we need a balance of meat/fish, dairy, cereals, fresh vegetables and fresh fruits. Since this article is about breakfast, we will focus on ways to achieve a balance of about 1-2 servings of carbohydrates, 1-2 servings of protein, 1 serving of fat, 1-2 servings of fruits or vegetables (not juice). of fruits). ), 2 glasses of water and a serving of fiber. This is about a third of what you will need for the whole day.
Eat Healthy in a Hurry: There are many ways to eat a healthy breakfast in a hurry. In all cases, assume low-fat dairy (2% fat or less), 1 glass of water upon waking, and 1 glass just before breakfast. Since many of the ingredients are interchangeable, the following examples represent about a dozen different ideas for quick and healthy breakfasts:
1. Bowl of cereal with one cup of milk and one cup of cubed fresh fruit. (Substitute hot cereal in winter.)
2. Bran muffin, glass of milk, 1 cup of diced fresh fruit.
3. Nut bar, cheese strips, 1 banana.
4. 2 whole grain toasts with fresh fruit spreads and slices, 1/2 cup cottage cheese.
Celebrate a healthy breakfast when there is time: The weekend is when we can slow down a bit and really enjoy the time we spend preparing and eating a healthy breakfast together. This is also when we increase servings to the maximum of our range of nutrients. Water and low-fat dairy products are assumed as with the breakfasts above. The frittata and fry breakfasts can be doubled and reheated the next day if you want to save time and don’t mind leftovers.
1. Fried Breakfast per person: 1 cup frozen hash browns, browned and reserved. 1/4 cup cooked meat/sausage. 2 cups of fresh vegetables. 1 egg. Lightly sauté the vegetables, add the meat, stir and reserve. Layer potatoes in skillet, add meat and veggie combo on top, beat egg and drizzle over veggies, sprinkle some low-fat cheese on top. Cover and cook over medium heat until the eggs are set.
2. Flap jacks & Egg: 3-5 4″ diameter pancakes with spread. 1 cup fresh fruit sliced on top of pancakes. 1-2 fried egg. 1 glass of milk 1’2 cup cottage cheese. Substitute 2 pieces French bread, toast, muffin, waffles for pancakes and meat for eggs, or for half the eggs.
3. Lazy Frittata (per person) and toast: 2 eggs, beaten, 1/2 cup shredded cheese, 1-2 oz cooked chopped meat/sausage. Spray a small skillet with cooking oil, heat on low/medium, add egg mixture, immediately sprinkle cheese, sprinkle meat. Cook until the egg hardens. Sprinkle with paprika to give it color. Serve with toast, spread and fresh fruit.
As long as you maintain the amounts and balance of the foods represented in these recipes, you can pretty much make whatever you want. As you can see, there are hundreds of healthy breakfast combinations. This article is just a sample, so feel free to get creative and come up with your own ideas based on your favorite foods. Enjoy!
