Breakfast: Healthy, Fast, and Easy

Mom was right; Breakfast is the most important meal of the day. While many modern families do not have a traditional stay at home mother who wakes the family with the smells of coffee brewing and homemade muffins baking, eating breakfast is essential as the meal stabilizes blood sugar levels as well as regulates the appetite for the rest of the day.

Who has time for breakfast in the fast paced life we currently lead? Getting everyone out of the house -on time- is one of the biggest challenges of the day. Although many people prefer to hit the snooze button, resisting the urge to sleep in may be the key to making breakfast a priority.

While the snooze button sounds appealing, remembering Mom's advice benefits everyone in the household. According to the American Dietetic Association, adults who eat breakfast have an easier time maintaining a healthy weight. Breakfast enthusiasts are also more likely to have healthier blood sugar levels and lower cholesterol, which is vital to the prevention of diabetes and heart disease, respectively.

Furthermore, research at Harvard Medical School shows children who eat breakfast typically have better concentration, more problem solving skills and better hand-eye coordination. Lead researcher, Dr. Mark Pereira reports with a healthy breakfast, children tend to be more creative and alert as well as having fewer absences from school. Committing themselves to providing their children with a regular breakfast routine, parents not only benefit children with a good start for school but also teach positive eating habits that can benefit children for a lifetime.

Make breakfast a non-negotiable event for everyone in the household. While many families find themselves committed to an extra curricular or job related activities during dinner, breakfast is one meal where most families can sit down at the table together.

Planning is essential for a successful breakfast routine. Think outside of the cereal box. Sugary cereals are a popular and easy choice for the occasional breakfast, but healthier options are available. Eating right requires planning. Since a healthy breakfast provides nearly one third of the daily calories, try to include whole foods from different food groups. Stock up on healthy foods that are quick to fix.

A grocery list packed with healthy breakfast options should include varieties of reduced sugar cereals, whole grain frozen waffles, fruit and cream instant oatmeal packets, peanut butter, whole grain bagels, yogurt, raisins and nuts as well as eggs, fresh fruit and vegetables.

Start thinking about breakfast as you finish dinner. Is the family having a stir fry? Cut up extra veggies for a morning omelet. Pasta for dinner? Cook hard boiled eggs and place in the refrigerator for an easy breakfast. Need more prepare ahead ideas? Cut up extra fresh chives and mix with softened cream cheese. Let flavors blend overnight and enjoy on bagels for breakfast. Peel and slice bananas, coat with yogurt and roll in crushed graham crackers. Stick a toothpick in each piece, cover and freeze for a cool breakfast treat.

Consider the possibilities available with fresh fruit. While fruit alone is a healthy breakfast on the go, fresh fruit has endless options for a sit down meal. Serve halved apples topped with peanut butter and sprinkled with raisins. Make a healthy sandwich with peanut butter and bananas on whole wheat toast. Make a fruit smoothie. Mix fresh raspberries or blueberries in with yogurt. Create a bowl of trail mix with dried fruit, granola, raisins and nuts.

A healthy breakfast routine requires a commitment and a plan. The benefits of incorporating breakfast into hectic morning schedules outweigh the disadvantage of missing the extra ten minutes of sleep. With a healthy breakfast, the body receives energy it needs to wake up and start the day. It is going to be a good day!