March is National Nutrition Month and this year’s theme is “enjoy the taste of eating right.”
Eating right is important to do all day long, though is often overlooked at breakfast amidst the daily morning rush. Research has shown that people who skip breakfast regularly have an increased risk of developing chronic conditions, such as diabetes and heart disease. Eating breakfast can help to boost cognitive function and help you feel more energized as you start your day. The tips and recipes below can help you make time for breakfast so you can enjoy the taste of eating right early in the morning.
Pressed for Time
Mornings are often so hurried that cooking breakfast may seem like an impossible task. If this is the case, start preparing the night before by setting out ingredients, dishes and any equipment needed on the counter to save some precious minutes in the morning. This can also help remind you to eat breakfast before you head out the door. If your mornings are especially rushed, items such as baked oatmeal or smoothies can be premade in large batches and easily grabbed in the morning. Try this recipe for a Kiwi-Spiked Smoothie.
Grab and Go
While waiting in line for coffee, it can be tempting to buy a pastry along with your beverage. However, these processed pastries are often extremely high in calories, saturated fat and added sugars. Instead, stock your kitchen with quick things you can grab on your way out the door so you aren’t tempted at the store, such as granola bars or your own homemade muffins. If you have a little extra time in the morning, try making breakfasts you can eat on the go, such as spreading peanut butter on a whole wheat tortilla with sliced bananas.
Something is Better than Nothing
Often times, many people simply lack an appetite early in the morning. However, skipping breakfast can negatively affect blood glucose levels and also can cause you to compensate with larger meals later in the day. Even if you don’t have time for a large meal, eating something small is better than not eating anything at all. Stick to protein or fiber rich snacks, such as yogurt with a piece of fruit or a handful of nuts which can help to keep you satisfied for a longer stretch of time.
No matter how rushed you may be, eating breakfast is not an impossible feat and is a great way to have a healthy start to your day.
Check out the UVM Medical Center’s Healthy Breakfast’s Pinterest board for healthy breakfast ideas.
Rutu Shah is student in the University of Vermont Master of Science in Dietetics program. She is completing her clinical practicum in Nutrition Services at the University of Vermont Medical Center.