Even though its the most important meal of the day, it’s the one that we’re most likely to skip out one–especially when we’re short on time.
One of the absolute best ways to improve your diet is by eating something within the first two hours of waking up that contains protien and fiber, says Patricia Bannan, M.S, R.D., author of Eat Right When Time is Tight:150 Slim-Down Strategies and No-Cook Food Fixes, (NorLightsPress, 2010).
One of Bannan’s key ground rules to eating better is to Munch Every Morn because the benefits of a.m. meal are extensive. Research shows it helps to minimize junk-food cravings, enhances the use of our grey matter (or mental ability), boosts immunity and helps beat bitchiness. If that’s not enough, the morning meal also helps you slim-down and maintain a healthier weight.
No one has gotten fat from eating a healthy breakfast…but many have become thin. Research shows that some 78% of successful dieters almost always eat breakfast compared to just 4% who rarely eat it. “Front-loading” your calories is one of the easiest ways to lose weight, and all of us can do it.
Patricia Bannan, MS, RD
Below are some of Bannan’s quick-fix breakfasts to give your healthy diet its best chance for success every day.
- Oatmeal yum. Top 1 cup of plain oatmeal with 2 tablespoons each of chopped nuts and dried fruit, a pinch of cinnamon, and a drizzle of honey.
- “Egg-lish” muffin crostini & cheese. Put 1 poached egg, 1 slice of lean ham, and 1 thin (1/2 ounce) slice of Swiss cheese on a ½ toasted whole-wheat English muffin.
- B&B bruschetta. Top 1 slice of whole-wheat toast with 1 tablespoon of all-natural nut butter, 1/2 sliced banana, and a drizzle of honey.
- Cereal & fruit. Pour 1 cup of skim milk (or calcium-fortified soy milk) over 1 cup of high-fiber, whole-grain cereal and serve with 1/2 pink or red grapefruit on the side.
- Waffle wise. Toast 2 low-fat whole-grain frozen waffles with 1/2 cup fresh (or thawed, unsweetened frozen) berries and 1 tablespoon of maple syrup.
- “Egg-lish” muffin & greens. Stuff 1 whole-wheat English muffin with 1 cooked egg, 1 slice of cooked Canadian bacon, watercress or baby spinach, and a squirt of lemon.
- Cheese toast. Top a slice of whole-wheat toast with 1 slice of part-skim mozzarella cheese with a few fresh basil leaves; serve with 1 cup low-sodium 100 percent vegetable juice (add a few drops of hot sauce for eye-opening pizzazz).
- Berry smoothie. Blend 1 cup of low-fat Greek yogurt, 1/2 cup berries, 1/2 cup of 100 percent apple juice, and 1/2 cup of crushed ice until smooth.
- Greek yogurt & jam. Mix 1/2 cup of low-fat Greek yogurt with 1 tablespoon of 100 percent fruit spread or jam of your choice.
- Energy pita. Top 1/2 whole-grain pita with Neufchatel (light cream) cheese, 2 tablespoons of chopped nuts and 2 tablespoons of dried fruit.
For more of Bannan’s tips and tricks, follow her on Twitter @NutritionGoGo or online at www.patriciabannan.com.