One of my personal goals for 2014 is to eat better. Major shifts in habits and lifestyle are not my strong suit, so I’ve learned that making small changes gives me the best chance for success in meeting my goals. In my quest to eat better this year, I am trying to add breakfast into my day.
Yes, you heard right — add breakfast into my day. You see, I have never been a breakfast eater. Traditional breakfast foods are not appealing to me and I don’t really feel hungry until closer to lunch time. I’m a sip-on-coffee-and-go kinda gal at heart. But I’ve read many of the studies and heard the advice of doctors and nutritionists and I know — deep down — that breakfast is important.
And I also think I’ve been over-complicating the breakfast process. Thinking about food groups and pyramids when I could really only stomach a few bites in the morning hours was daunting. But thanks to some online research and a few conversations, I realize I really only need two things: protein and fiber… and only a few grams of each to constitute a “good” breakfast. After all, I’m not an Olympic athlete in training. 🙂
Protein can be as simple as yogurt, cheese, an egg, peanut butter, or a serving of lean ham or turkey bacon. I can find the fiber in fruits (like bananas or berries), vegetables, oatmeal, or whole grains in bread, tortillas, or bagels. Not so complicated, right?
So I’ve come up with eight ideas for a quick, simple, and nutritious “meal” to get my day going.
1. Homemade trail mix. We always have nuts on hand, so I’ve found that adding a bit of granola and dried unsweetened fruit is just the ticket. This feels more like a snack than a meal and I’m all about that. 🙂
2. Fruit and cheese. My favorite is to pair apple slices with cubed low-fat cheeses. The fruit keeps this feeling light and I often enjoy half an apple in the morning and the other half later in the day.
3. An egg cooked in the microwave with a bit of fruit or veggie. One egg cooked in a mug for one minute and a few bites of fruit or chopped tomato give me both protein and fiber and keep my morning schedule on track.
4. Chocolate milk and a banana. My kids have picked up on this one! Chocolate milk is an excellent and surprising source of protein. No guilt here, especially when you stick to an 8 0z serving!
5. Energy bars. Quite honestly, these are not my favorite from a taste standpoint, but they offer both protein AND fiber in one. I’ll sometimes modify this with a cereal bar, which has less protein and more fiber, and some yogurt — another favorite combination for my kids.
6. Peanut butter whole grain waffle. I think my daughter ate this for breakfast every day during middle and high school! She was smarter than I gave her credit for. 🙂 This is a heavier meal for me, so I don’t choose this option often on early mornings. It’s more likely to be a choice on weekends when my day might start a little later or a little slower.
7. Smoothie. Because this requires a bit more prep time, this is also a great weekend option. Skim milk and berries is our favorite, but any fruit is tasty.
8. A cereal “sundae”. I recently discovered this on RealSimple.com and love this idea. Put a small serving of whole grain cereal or granola into a cup and add a small serving of low fat yogurt. Up the ante by adding a bit of fruit or nuts. Quick and tasty and easy to eat on the go.
For me — a non-breakfast-eater, the key to working this in daily is to make it feel more like a quick snack than a full-blown meal. It might be helpful to think about how you like to eat… are you a snacker like me or do you prefer three squares a day? Factor in your schedule and getting those proteins and fibers in there and you can find your winning formula for a healthy breakfast. I can often cut up fruit or cheese the night before or prepare ziploc bags of homemade trail mix on the weekends. And while I sometimes have to force myself to eat in the mornings, I know I’m setting myself up to feel better and eat better throughout the day by better fueling my body and brain.
I’d love for you to share your favorite healthy breakfast ideas in the comments… variety is helpful in keeping me on track with this goal of eating better. 🙂
Find more of my meal ideas, recipes, and home decor ideas and inspiration at Decor & More.
