First, you should take a look at everything you eat last week. If you are not keeping a food journal, then you need to start, until a healthful daily diet is natural. See what you consumed for breakfast, or if you skipped it completely. How was your energy? Where you craving certain foods? How was your mood? These are all areas that are affected by what you eat or don't eat for breakfast.
Two of the largest obstacles for breakfast are time and organization. Are you running late? Is the fruit already cut up? Are you taking the time to pack a snack and or lunch? Are you getting the kids ready for school and to the bus stop, making sure they are all set and forgetting about your needs as well? If you take the time to do a little planning, then breakfast will be a lot easier in the morning.
You want to make sure you are not eating the same thing every day, because you want balance and variety, it is the spice of life. I like to sit down and make a weekly menu of what we will be eating for all meals including snacks. This helps me to stay organized, takes the stress out of "what to eat", and keeps me from wasting any food. Try making a calendar with a 3 to 4 day rotation of meals. You don't want to have an egg every morning and you don't want to have the same fruit every morning. This variety gives you something to look forward to and keeps you satisfied. I go a little farther and have a breakfast plate that I like to use because it has all these beautiful colors and brightens my morning.
You want your breakfast items to be filling and to have a good source of carbohydrates to provide lasting energy. Whether you are doing heavy lifting or sitting in a desk you need energy.
- Whole grain breads, bagels, and cereals. You want to use an Organic and nonGMO brand for these selections especially. If you are not sure why I suggest this, please hit the GMO News tab at the top of the blog. When you are eating breads I suggest limiting the amount of jams, butters, and other condiments as these are empty calorie items. A little bit can give great taste and enjoyment, but use them in moderation.
- Fruits. I love have fruit in the morning because it provides a last energy source that taste great. Fruits have antioxidants, fats, and are lower in calories than breads and cereals. Make the mornings easier on you by precutting up fruit and having it ready to serve.
- Eggs, boiled, scramble, fried, omelets, and quiches will give you protein along with other needed nutrients. I usually don't eat eggs more than 3 times a week at a max, just to keep from have too much protein in my diet. If you are vegan than you know to use legumes as a nice filling source of energy and proteins.
- Fresh Juices
- Smoothies provide an assortment of vitamins and nutrients that are quickly blended and can drink on the way to work or school.
- Vegetables are usually over looked as a breakfast item. While I was in Scotland I loved my toasted tomatoes. Oh man where those good and go wonderfully with a side of toast and fruit.
- Add in some Yogurt, kefir, and natural cheeses. These have protein, calcium, and carbohydrates, and other nutrients.
Two things to start today, if you are not already doing it.
Make a menu for this week's breakfast, and make it different each day.
Record what you are eating and how you are feeling.
Don't stress about lunches and dinner right now, we will get to that. This week you are just working on making more healthful breakfasts and working on starting your day right. If you are drinking mugs of coffee you may want to cut back to one or two cups and include more juices. Be sure to come back for some great recipes this week for breakfast, some to make a head and some easy to make in the mornings.