Breakfast on the Run

For many of us, mornings are hectic! But for most, eating breakfast is important for mental functioning as well as providing a good supply of needed nutrition. 

By Janice Baker, RD, CDE, CNSC, BC-ADM

Busy mornings, long commutes, and getting the kids off to school with their own preferences for breakfast is a difficult task. Time is often short but making breakfast a well-established habit can make a difference in your overall health and diabetes management.

As a diabetes educator and registered dietitian, I often see a pattern of skipped breakfast followed by erratic eating and hard to control nighttime snacking which can wreak havoc with blood sugar and weight management.

Even on a busy morning, there are ways to fit in a nutritious meal. Here are some ideas to get you and your family off to a healthy start and tune up your overall health:

1. Peanut butter (or other nut butter, such as almond butter) on toast with fresh fruit.
2. Whole grain cereal topped with a sliced banana or berries. Old fashioned oatmeal can be made in a slow cooker the night before and leftovers refrigerated for the next few days.
3. Breakfast wrap: Whole wheat tortilla spread with nut butter, fruit or a drizzle of honey. This can also be wrapped up “to go” with plastic wrap to eat on the way to work or school if the mornings are rushed.  
4. Any kind of sandwich or even leftover thin crust cheese and veggie pizza is a great breakfast food. For a good protein source in the morning that helps with mental alertness try hard boiled eggs, string cheese, and cottage cheese. You can pair these with fresh or a small portion of dried fruit such as raisins, apricots or plums (prunes) for some quick energy and fuel for your body and brain.
5. Greek yogurt or cottage cheese topped with fresh fruit and slivered almonds or chopped walnuts – a quick, no-cook boost of protein, healthful fats, and fiber which can keep your appetite satisfied for several hours.

If you begin to make morning breakfast a daily habit, you’ll notice the positive influence good and balanced nutrition has on your brain and body. These tips don’t apply only to breakfast; planning your lunch as well will help you refrain from needing a last-minute fast food fix during the middle of the idea.

The best part: all of the above ideas can work for a midday or even evening meal and will save you time and money as a bonus!