Breakfast 101

School is back in session and what better time to get a refresher course on the importance of breakfast. Here are some suggestions for the most important meal of the day.

September to me is a time for a fresh start. Even though I am no longer in school and we don’t yet have children, I still get that exciting fall feeling of new beginnings. This September make a commitment to yourself to lead a healthier lifestyle starting with the foods you ingest. A great place to begin making changes is at the beginning of your day. Eating breakfast fills you up in the morning leading to less calorie intake during the day and it fuels your body so you are ready to face the world. Also breakfast skippers tend to weigh more than breakfast eaters, another great reason to enjoy this meal!

I must admit that I do not alter my breakfast routine much during the week. It’s oatmeal, oatmeal, oatmeal. Luckily it’s high in soluble dietary fiber which has been shown to greatly reduce cholesterol so my habit is a good one. What I do change is what I top it with. In the spring and summer months I use berries. Strawberries, raspberries, blueberries, or any other berry I can get my hands on. While in season, they are so delicious eliminating the need for an additional sweetener. In the fall with the beginning of orchard season I go crazy for apples. Granny Smith, McIntosh and Macouns are some of my favorites. During this time I usually add a sprinkle of cinnamon for added sweetness. In the winter I top my oatmeal with sliced banana. During those chilly months the added density of a banana helps satisfy me.

Here are a bunch of filling breakfast ideas that are all easy but tasty and nutritious too…

• Try eating a high-fiber cereal with fat-free milk and fresh fruit
• Toast a slice of whole wheat bread and smear with a little peanut butter
• Hard-boiled eggs are satisfying and perfect if you are on the go
• Make your own yogurt parfait with vanilla low-fat yogurt, fresh berries and Grape Nuts for added crunch
• Top a toasted whole wheat English muffin with sliced tomato and low-fat cheese
• Toss some leftover vegetables into a skillet with egg whites for an easy egg white omelet
• Fruit is great when you are in a rush. Throw a banana, orange or apple in your bag and enjoy with a handful of nuts
• Choose a healthy cereal bar and enjoy it with a glass of skim milk or juice
• Blend together skim milk, low fat yogurt, ice cubes and fresh fruit for quick smoothie

Enjoy!