10 Healthy Breakfasts in 10 Minutes or Less

Who says breakfast has to be boring or a laborious undertaking? These beautiful, healthy breakfasts can be made in 10 minutes or less. There are tons of research studies showing why breakfast is important, but I've broken it down to these top 10 reasons.

1. HEALTHY EATING HABITS – It is well established that people who eat breakfast consume less fat and cholesterol and more vitamins, minerals, and fiber than people who skip breakfast.
2. WEIGHT MANAGEMENT – the National Weight Control Registry reported that people who eat breakfast have an easier time managing their weight than people who skip breakfast.
3. PORTION CONTROL – In general, people who eat breakfast have an easier time controlling their caloric intake throughout the day than those who don’t.
4. REDUCED RISK OF DIABETES – A report by the American Heart Association showed that people who eat breakfast are significantly less likely to develop diabetes than people who skip breakfast.
5. MORE ENERGY – A healthy breakfast can provide your body with the nutrients that you need to stay energized for several hours.
6. FITNESS – It is believed that people who eat breakfast have more energy and therefore may participate in more physical activity than people who skip breakfast.
7. FOCUS – According to the American Dietetic Association, people who eat breakfast have an easier time focusing and are more productive throughout the morning than people who skip breakfast.
8. MEMORY – Eating breakfast improves memory and learning.
9. BETTER MOOD – Skipping breakfast can make you feel grumpy and fatigued throughout the day. Taking just 10 minutes to eat something in the morning can really improve your mood.
10. BE A GOOD ROLE MODEL – Help your children to develop healthy eating habits at an early age by encouraging them to eat breakfast. If they see you eating breakfast, they are more likely to eat breakfast too.

Slow cooking oats or steel-cut oats with kiwi, mango, banana, green grapes, and honey

Organic flax waffles with warm peanut butter, banana slices, and chopped walnuts and a glass of 1% milk

Sesame Ezekiel toast with reduced fat cottage cheese, tomato slices, and parsley garnish

Tofu scramble with red peppers, zucchini, onions, and mushrooms….and tofu.

A classic: peanut butter and jelly on an English muffin (or toast or mini whole wheat bagel)

Breakfast bruschetta: French baguette with scrambled eggs, thin layer of reduced fat cream cheese, diced cherry tomatoes, and fresh parsley

Mini whole wheat waffles with mango chunks, honey, and powdered sugar

Whole wheat toast with scrambled eggs (or egg whites/substitute) with fresh sauteed spinach, provolone cheese, and marinara dipping sauce

Fruit bruschetta: organic chocolate cherry bread (from Whole Foods) topped with honey roasted peanut butter, fresh cantaloupe, strawberries, honey, and powdered sugar

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Healthy Eating Ideas for Back to School

Look for healthier alternatives.

With so many kids headed back to the classroom this month, the emphasis for many parents shifts from keeping children busy and out of trouble during the summer to helping them eat properly despite frequently busy school and social schedules.


Try these tips to help kids ease back into positive school eating habits. 


Put an Emphasis on Breakfast
The most important meal of the day, a healthy breakfast increases a student's ability to concentrate and learn.  It is also important for setting the tone for the rest of the day.  Whole grain cereal, oatmeal, fruit and eggs are all excellent options.
 
Focus on Creating Balanced, Fresh, Simple and Portable Meals
Instead of a sandwich, try different kinds of wraps.  Wraps can be healthier and are more versatile than a sandwich.  Make sure there are fruits and vegetables in at least one meal per day, and try and mix it up to prevent boredom.


Plan Ahead
Put together meal plans during the week to keep the family on track.  Planning ahead will allow you to get everything you need at once, requiring only one or two trips to the grocery store a week.  Plus, sticking to a list will keep you from grabbing last minute, not so good for you snacks.

Get Kids Involved

Make some memories in your garden.

Take your kids to the Farmer's Market and let them pick a new fruit or vegetable to try, or even have them participate in making an at-home garden.  One of my best memories growing up was helping my grandfather plant his garden and waiting with anticipation for things to grow.  His tomatoes were absolutely legendary! Finally, let them help you prepare food in the kitchen.  Make it an adventure and they won't even realize that they're actually learning something.  Perfection!