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If I hear someone say breakfast is the most important meal once, I’m going ‘bean’ em with my bran muffin. Every meal is important if you are interested in health. With the incidence of diabetes on the rise, it is very important that we have a balanced and stable amount of food going. Skipping breakfast is not an option for healthy people who want to keep it that way. Even in a hurry, there are many nutritious breakfast ideas, and more, when you have time
Balance is the key to health :. OK So the same people who said breakfast is the most important also say you have a balanced diet. They are right, but it is a healthy diet? Without getting too technical, balanced diet has the right amount of protein, fat, carbohydrates, water and fiber. To do this we need a balance of meat / fish, dairy products, grains, fresh vegetables and fresh fruit. Since this article is about the breakfast, we will focus on ways to get a balance of 1-2 servings of carbohydrates, 1-2 servings of protein, 1 serving of fats, 1-2 servings of fruits or vegetables (not fruit juices) 2 glasses of water as a single dose of fiber. This is about a third of what you need for the whole day
Eat Healthy accelerate :. There are many ways to eat a healthy breakfast in a hurry. In any case, allow for low fat dairy products (2% fat or less), 1 glass of water when you wake up and one just before breakfast. Since many of the ingredients are interchangeable, represent the following example of a dozen different quick healthy breakfast ideas:
1 bowl of cereal with one cup of milk and a cup cubed fresh fruit. (Alternate hot cereal in winter).
2. Bran Muffin, a glass of milk, 1 cup cubed fresh fruit.
3. Trail Mix Bar, string cheese, 1 banana.
4. 2 pieces of whole grain toast with spread and sliced fresh fruit, 1/2 cup cottage cheese
Celebrating healthy breakfast when it’s time :. The weekend is when we can slow down a bit and really enjoy the time spent preparing and eating a healthy breakfast, together. This is also when we increase the dose due to the variety of nutrients. Water and low fat dairy products is expected just as breakfast above. The Frittata and fry breakfasts can be doubled and reheated the day if you want to save time and do not mind leftovers.
1. Fry breakfast per person: 1 cup frozen hash browns, browned and set aside. 1/4 cup cooked meat / sausage. 2 cups fresh vegetables. 1 egg. Stir fry the vegetables lightly, add meat, stir and set aside. Layer the potatoes in a pan, add vegetable meat pay down, beat egg and drizzle over vegetables, sprinkle a little low fat cheese on top. Cover and cook over medium heat until eggs are done.
2. Flap interface & Eggs: 3-5. 4 “diameter pancakes spread with 1 cup sliced fresh fruit on top of pancakes 1-2 fried eggs 1 cup milk 1’2 cup cottage cheese Substitute 2 pieces French toast bread, toast …., muffin, waffles for pancakes and meat eggs, or for half the eggs
3 Lazy Frittata (per person) & Toast :. 2 eggs, beaten, 1/2 cup grated cheese, 1-2 ounces chopped cooked meat / sausage. Spray a small skillet with cooking oil, heat to low / medium, add the egg mixture, sprinkle cheese instead, sprinkle meat. Cook until the egg hardens. Sprinkle with paprika for color. Serve with toast, spread and fresh fruit.
As long as you keep the amount and balance of foods represented in these recipes, you can do almost anything you want. As you can see, there are hundreds of healthy breakfast combinations. This article is just a sampling, so you can be creative and come up with your own ideas based on your favorite foods. Enjoy!
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