Making Breakfast Work for You: Tackle Three Common Hurdles

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By Sarah Koeninger, RDN, LD
Registered Dietitian Nutritionist with The Little Clinic

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Breakfast? the most important meal of the day, right? Though that may be true, it can be hard to get cooking as soon as your feet hit the floor. Evaluate your normal morning routine and determine if you may have one of the following ?first meal diagnoses?- and then read about how to solve them!

Ticking Clock Twitch

The thought of cooking first thing in the morning can be daunting- washing and chopping fruits and veggies, cleaning up the resulting dishes, all while trying to get ready and get out the door. Don?t worry!

Much of the prep work for your first meal of the day could be done the evening before, even days before, when your schedule is a little less hectic. Try a few of these tips to get ahead of the game.

?       Wash and cut fruit and veggies then place them in portion controlled containers or sealed bags for quick, healthy options that can be added to eggs, omelets, smoothies, etc. (with little clean up!).

?       Combine the ingredients for your eggs or omelet in a sealable container in the fridge to save time in the morning; an egg mixture like this can be kept for about 3 days in the fridge.

?       Simply combine your favorite yogurt topped with fresh fruit and granola, flaxseeds or chia seeds, cover and place in the fridge for convenience when you need it.

?       As a general tip, set out the ingredients and equipment you will need ahead of time and arrange everything so it is within easy reach.

Sleeping Stomach Syndrome

Does your stomach seem to take longer to wake up than the rest of you? That can be a big reason why people shy away from a full breakfast meal. No worries - even a light breakfast can get you started out right. The important thing is to select options that will supply protein, complex carbohydrates and a small amount of fat - this helps you avoid the 10 a.m. growls. And, don?t feel like you have to eat right away, either. Starting to munch within 90 minutes of waking up still ?counts? as breakfast! Some options include:

?       A piece of fruit + small yogurt with granola + chia seeds or flaxseeds

?       A smoothie with chia seeds and whey protein powder or soaked cashews

?       A piece of toast with nut butter (such as almond butter) and sliced bananas or strawberries

Boring Breakfast Blahs

Breakfast does not have to be tied to only ?traditional? foods like cereal, oatmeal, pancakes, eggs and bacon. Breakfast is simply another meal in your day- one that just happens to be at the beginning of your day! Break outside the box to better your nutrition.

?       Think outside the (cereal) box: whole wheat bread, English muffins, whole wheat tortillas, whole wheat/grain frozen waffles or pita pockets can all be a good starting point to make your own breakfast sandwiches or grab-n-go options.

?       Don?t let a diagnosis or lifestyle stop you: you can still find quick and easy breakfast options if you have diabetes, heart disease or are gluten intolerant. You need to be aware of the restrictions of your disease and find options that will work.

?  Diabetes: focus more on protein in your morning meals and be aware of the carbohydrate content that can quickly add up with grains, fruit and dairy.

?  Celiac/gluten free diets: center your breakfast around naturally gluten-free eggs, fruits and veggies or homemade smoothies.

?  Heart-healthy options: opt for other seasonings rather than salt, focus on fiber and choose lower fat dairy and lean proteins.

?  Vegetarian or Vegan: select a non-dairy milk product and pair with your favorite cereal or focus on fresh foods paired with other protein sources such as nut butters, leafy greens, beans/legumes or tofu.

Breakfast helps get your body going after being at rest. Cognitive function, ability to focus and waking up your digestive track are all benefits of eating breakfast daily, so add some breakfast items to your shopping cart on your next trip to the grocery store.

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