We always seem to be in hurry in the morning, often rushing off to school or work we do not have an idea to manage the time for a healthy breakfast, and this is the main barrier we usually ignore this quick and easy early meal.
The benefits of eating a healthy breakfast have been promoted by health professionals for decades. Both children and adults can profit from eating it, but the morning meal is especially important for children.
Children who skip breakfast do not perform well on tasks of concentration, they have shorter attention spans and lower IQ scores than children who eat a healthy morning meal. It is only reasonable to expect decreased performance when there is no fuel for the brain.
Adults often skip breakfast in an effort to lose weight, but the habit often results, concentrating intake into only a few meals per day may promote weight gain and higher cholesterol levels.
Parents who eat breakfast raise breakfast-eating children. Breakfast is especially important for parents every day. What is the reason for this? Because their children look up to their parents as role models. When children see their parents eating breakfast, they are more likely to do so as well. So, turn off the television, put down the paper, and enjoy a healthy early meal with your children whenever possible.
This is true, that people ignore eating healthy breakfast just because of time shortage, but some rules can make us able to manage our mourning routines for a quick and easy early meal.
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Things to remember
- Prepare the night before by setting out cereal boxes, mixing the juice, or pre-measuring ingredients.
- Wake up 15 minutes earlier. The move can give you enough time to prepare and consume a nutritious breakfast.
- Get the children involved in preparation. Not only does this help you. it also sets an example to them that breakfast is an important meal.
Breakfast can be just about anything, from last night’s leftover pizza, macaroni, and cheese, a quesadilla made with low-fat cheese, a grilled cheese sandwich, or cereal and milk. Add fruit to any of these to make it complete. Just before going to bed, put boxes of cereal, preferably whole-grain, on the table, and pre-poured glasses of milk and juice in the refrigerator.
Here are a few easy and nutritious breakfast recipes
Creamy Apple- Cinnamon Oatmeal
- 2 cups skimmed milk
- 1 cup oats, (rolled)
- 1 tablespoon sugar (brown)
- 1 teaspoon of maple syrup
- 1 single apple ( cored, peeled, and chopped into cubes)
Heat the milk in a medium pot over medium heat until it almost boils. Reduce the heat to low and cook the oatmeal for around 5 minutes, or until all of the milk has been consumed by the oatmeal. Combine the brown sugar, maple syrup, and apple parts in a mixing bowl, serve with a strong stir. This recipe serves two people.
- 2 yogurt containers (vanilla, peach, or lemon)
- 2 cups (fresh or frozen) blended berries: strawberries, berries such as raspberries, blackberries, and blueberries
- 1 cup granola (low-fat)
Create a layer of yogurt in the bottom of two glasses or plastic cups. Put a layer of berries on top. After that, add a layer of granola. Repeat the layers until the glasses or cups are filled, finishing with a granola sprinkle. This breakfast serves two people.
- 1 or 2 eggs
- 1 whole-wheat pita (toasted) or toasted English muffin, (toasted)
- Mushrooms, grated cheese, peppers, chopped tomatoes, salsa, onions, or anything else you want as an option.
Microwave Instruction: Break eggs into a mixing bowl and beat well. You can add any other ingredients you want. Using a microwave-safe plastic seal, wrap the dish tightly. cook for 1 minute at 70% control for 1 egg; 1 ½ minute for 2 eggs, and slightly longer if you add some ore ingredients, or you want your eggs well cooked. Spoon into a pita or a toasted English muffin with the mixture.
Stovetop Instruction: To make the eggs on the stovetop, break them into a bowl and beat them thoroughly. You can add any other ingredients you want to your breakfast.
French Toast Sticks
- 4 whole-wheat bread slices
- 2 eggs
- ¼ cups Milk
- Topping: 2 tablespoons milk, powdered sugar, and cinnamon
Set aside a baking sheet that has been coated with cooking spray.
Cut each bread slice into four lengthwise strips. Combine eggs and milk in a small bowl and mix with a fork until frothy. Place each stick of bread on a baking sheet after dipping it in the egg mixture. Preheat oven to 350°F and bake for 12 minutes, or until golden brown. Gently brush cinnamon and powdered sugar on top. This recipe serves four people.
- 1 large flour tortilla
- 2 tablespoons low-fat ricotta cheese
- ½ cup berries or apple slices Dash of cinnamon sugar.
Roll, microwave (seam down) for 1 minute to 2 minutes and Include 1 cup of non-fat or 1-percent milk to drink.
324 calories, 7.3 grams fat.
Breakfast on the go
- A toaster pastry for breakfast is fine, but a pack of skim milk, yogurt, or calcium-fortified orange juice gives that toaster pastry some nutrition-packed company.
- Low-fat muffin, yogurt, and vegetable juice.
- Whole-wheat toast topped with peanut butter and 1/2 banana.
- Pre-packed whole-grain cereal, raisins, or other dried fruit and peanuts.
- String cheese with crackers and a piece of fruit.
- Waffle sandwich made with two frozen waffles, toasted; 1 tablespoon mayonnaise- type low-fat salad dressing: 1 lettuce leaf; 2 slices boiled ham or turkey; and I slice processed American cheese.
- Graham crackers with a thin layer of peanut butter and a cup of milk. Blender drink — beat together juice, fruit, and yogurt.
- 1 cup cooked cereal or 1 ½ cups unsweetened cold cereal
- 1 teaspoon brown sugar
- 1 small banana or ½ cup fruit juice
- 1 cup non-fat or 1-percent milk
350 calories, 3.2 g fat.