Start Your Day With A Healthy Breakfast

By MoreFood
breakfast

Breakfast is the most important meal of the day. You hear this saying all the time, but it’s easy to forget when you’re running late for work or getting kids ready for school in the morning. When you’re rushed, grabbing breakfast on the road seems easier than preparing a meal at home. A fast-food breakfast sandwich costs around $3.[i] That may not seem like a lot, but it can add up quickly. If you spend a few dollars on breakfast three times a week, you will spend about $36 per month, which adds up to $432 per year.  By comparison, a dozen eggs typically costs less than $2.00, which is about $0.16 per egg. A bowl of cereal with a half-cup of milk will cost you around $0.50 to make. Preparing a quick meal at home will save you money, and can be healthier than many fast-food options. You can also use your FNS/SNAP benefits to purchase foods to prepare at home, which saves you even more money.

Starting your day with a healthy breakfast is important for a few reasons. Studies show that eating a healthy breakfast can help give you[ii]:

  • A more nutritionally complete diet
  • Improved concentration and performance to get your through school or work
  • More strength and endurance to engage in physical activity
  • Lower cholesterol levels

Everyone should start their day with a healthy breakfast, but it’s particularly important for children. According to the Academy of Nutrition and Dietetics, eating a smart breakfast can help improve behavior and school performance, as well as foster a healthy weight. [iii]

To build a healthier breakfast, try incorporating both protein and produce into your meal.[iv] Adding protein to your breakfast can help you feel full longer. Eggs are one of the most complete proteins, making them a great breakfast choice. And remember they only cost about $0.16 each, so they are an economical choice too. Fruits and vegetables contain fiber that also helps you feel full. Plus they contain a variety of vitamins and minerals that your body needs. When you’re in a rush, choose fruits and vegetables that require little or no preparation to eat – like bananas, apples, or grape tomatoes.

Here’s a breakfast healthy breakfast idea that takes less than 5 minutes to prepare. You’ll spend more than 5 minutes in line at the drive-through, so why not try this easy Mexican Coffee Cup Scramble instead. Pair it with an apple, strawberries, or other favorite fruit to complete the meal.

Microwave Mexican Coffee Cup Scramble

Mexican Coffee Cup Scramble (www.incredibleegg.org)

Prep Time: 1 minute

Prep Time: 1 minute

Cook Time: 2 minutes

Servings: 1 serving

Ingredients

1/2     cup frozen shredded hash browns

1          egg

1          Tbsp. water

Black bean & corn salsa

Shredded Mexican cheese blend

Directions

Step 1 COAT 12-oz. microwave-safe coffee mug with cooking spray.  ADD hash browns.  MICROWAVE on HIGH 1 minute.  Add egg and water; beat until blended.  MICROWAVE on HIGH 30 seconds; stir.  MICROWAVE until egg is almost set, 15 to 30 seconds longer.

Step 2 SEASON with salt and pepper, if desired.  TOP with salsa and cheese.

[i] Estimate based on prices for breakfast sandwiches at McDonald’s, Burger King, and Starbucks using: http://www.fastfoodmenuprices.com/

[ii] WebMD. The Many Benefits of Breakfast. Accessed from: http://www.webmd.com/diet/features/many-benefits-breakfast

[iii] Academy of Nutrition and Dietetics. 4 Tips for Better Breakfasts. Accessed from: http://www.eatright.org/Public/content.aspx?id=6747

[iv] Produce for Better Health. Building a Better Breakfast with High-Quality Protein and Produce. Accessed from: http://www.pbhfoundation.org/pdfs/pub_sec/webinars/11.13.13ENC-PBH_Webinar_FINAL_11-20-13.pdf