As the old saying goes, you are what you eat! How often, the time of day and what you eat can have a huge impact on how you feel. To avoid energy crashes throughout the day that leave you feeling tired, cranky, and willing to eat anything to re-energize, stay well nourished.
Let’s begin with the most important meal of the day, breakfast. Your body needs an extra kick in the morning to jump start your metabolism. Remember, protein and carbohydrates are key!
Try some of these fast and healthy options:
- Banana Waffle Sundae
Toast 2 whole grain or whole grain blueberry frozen waffles; top with ¾ cup plain low-fat yogurt and 1 sliced small banana; and drizzle with 1 tsp pure maple syrup.
- Tomato-Basil Egg Sandwich
Scramble 1 large egg and egg white in 1 tsp olive oil. Stir in 8 halved grape tomatoes, 1 Tbsp sliced basil and 1 oz shredded part-skim mozzarella. Place in a whole-grain hamburger bun. Enjoy with 1 orange or small apple.
- Multi Grain Buttermilk Pancakes
Mix ¾ cup oat bran, ½ cup whole-wheat flour, 2 tsp baking powder, ½ tsp baking soda and ½ tsp salt in a bowl. Mix 1 cup buttermilk, 1 large egg, and 1 Tbsp vegetable oil in another bowl; fold into flour mixture. Drop batter by ¼ cupfuls on a hot griddle; cook for 2 to 3 minutes. Flip and cook 1 minute loner. Cover with fresh fruit or 1 tsp pure maple syrup.
- Cereal “Sundae”
Try a bowl of fiber-rich bran flakes (about 1½ cups) with 8 ounces of low-fat milk. Make it portable by replacing the milk with lemon or vanilla yogurt and mixing it in a to-go container. Increase the fiber and vitamins by adding ¼ cup of nuts or fresh or dried fruit, such as chopped pecans or blueberries.
- Breakfast Burritos
Spray vegetable cooking spray into a frying pan. Scramble 2 egg whites in the pan and cook to the desired degree of doneness. Place each cooked egg on to a tortilla. Sprinkle 2 Tbsp cheese over each egg. Place 2 Tbsp pinto or black beans over the cheese and eggs. Roll each tortilla into a wrap. Microwave for 30 seconds. Spoon salsa on top to taste.
- Berry Breakfast Smoothie
Combine 1 cup frozen unsweetened raspberries, ¾ cup chilled unsweetened almond or rice milk, ¼ cup frozen pitted unsweetened cherries or raspberries, 1 ½ tbsp honey, 2 tsp finely grated ginger, and 1 tsp ground flax seed into a blender. Blend until smooth and pour into a chilled glass.