At Home with UAEX
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Get the Breakfast Boost
by Original Author: Terrie James, Hempstead County | Adapted for Blog: Torrie Smith, Van Buren County
The morning is a busy time for everyone, especially when you have a family you’re trying to get out the door. But just because you’re in a rush, don’t skip the most important meal of the day.
Why is breakfast so important?
It is kind of like putting fuel in your car. If your tank is empty, you are not going to make it very far. The same is true with your body. Your body’s fuel source is low in the mornings because it has been about 10-12 hours since you have eaten. Eating something in the mornings gives you energy to start the day. Research has shown that both children and adults who eat breakfast have better attendance and performance at school and work.
Making Time for Breakfast
Here are some tips for fitting breakfast into your busy morning routine:
- Set your alarm clock 15 minutes early. Use this extra time for breakfast.
- Prepare food the night before and refrigerate for a quick-to-fix breakfast the next morning.
- Keep foods on hand that can be eaten on the go such as granola bars and fresh fruit.
- Take advantage of school breakfast programs. They provide a healthy, balanced meal for your child.
What if I’m not hungry in the mornings?
Eat something light such as a piece of toast or some fresh fruit and then take a nutritious snack for mid-morning. You’ll feel better and will be less likely to overeat later in the day.
Quick & Easy Breakfast Ideas
Try these out these options for a breakfast that can be eaten on the run!
- Take some dry cereal with you in a snack bag along with a carton of milk or 100% fruit juice
- Try a carton of yogurt with some granola or berries
- Spread some peanut butter on a whole-wheat tortilla and wrap around a banana
- Make a quick breakfast burrito with scrambled eggs and salsa on a whole-wheat tortilla
- Place a slice of cheese on a piece of whole-grain toast and serve with fruit
- Try leftovers from other meals—don’t limit yourself to only traditional breakfast foods.
If you enjoy ready-to-eat breakfast cereals, choose one that is made from whole grains and does not have a lot of added sugars. A cereal that is high in fiber is better for you and will help you feel full longer.
- 3/4 cup milk
- 1/2 cup vegetable, or canola oil
- 1 egg
- 2 cups all-purpose flour*
- 1/3 cup sugar
- 3 teaspoons baking powder
- 1 teaspoon salt
- 1 cup fresh blueberries or three fourth cup frozen blueberries
- Heat oven to 400 degrees. Grease bottoms only of 12 medium muffin cups.
- Beat milk, oil and egg.
- Stir in flour, sugar, baking powder and salt all at once, just until flour is moistened (batter will be slightly lumpy).
- Fold in blueberries.
- Divide batter among muffin cups. Sprinkle with sugar if desired.
- Bake until golden brown, 18 to 20 minutes. Immediately remove from pan.
Yields 1 dozen muffins; 195 calories per muffin.
*If using self-rising flour, omit baking powder and salt.