How many times have you been told to eat a healthy breakfast? More times than you can count huh? That is because it is important.
You just woke up from a good night sleep which was probably anywhere from 8 to 12 hours. Your belly hasn’t had any nourishment since dinner and you need to fuel your system. This is why we call the morning meal the breaking of the fast.
With your busy family you need meals to be quick and healthy but also appeal to everyone’s taste. You might think this is impossible but with some planning and preparation beforehand you can recharge your family with a tasty, good for them, homemade breakfast.
What is a Healthy Breakfast?
- Complex Carbohydrates
- Small Amount of Fat
Choose Complex Carbohydrates Over Sugar-laden Foods
For morning meals you need nutrient rich foods which boost the metabolism and limit sugar-laden cereals. You don’t want to provide your family with an overabundance of sugar and empty calories when there are better choices available.
Complex carbohydrates are an excellent choice and can be easily found in whole wheat bread or oatmeal. Not only will they give you a burst of energy they will fill your family’s tummies up too.
Unlike quick meals at the drive-in or corn syrup rich cereal bars, foods rich in whole wheat give your body natural glucose which is good for jump starting your brain and body.
Whole grain breads can be used as a cornerstone to a healthy breakfast. Aim to eat five grams of fiber at each meal to help your family get closer to their daily fiber needs. You can buy whole wheat bread, English muffins, and cereals.
Add Your Protein & a Bit of Fat
A healthy breakfast doesn’t have to be a large meal. You can add a little piece of protein along with a little bit of fat and your meal will be well-rounded.
Yogurt, and lean meats are great choices for protein too. You can also choose reduced-fat cheeses, cottage cheese, or peanut butter.
Since protein is so important in starting your metabolism after sleep, be sure to include at least one serving in your morning meal.
Would You Like Fruit with That?
You can add whole pieces of fruit or cubed fruit to give your mouth an extra burst of taste without large numbers of added calories. Fruit can be eaten as whole pieces or can be blended with low-fat milk to create a luscious fruit smoothie.
Add peanut butter or another protein to provide a complete meal for your family. It’s easy to find powdered protein to add to a smoothie at the local health food shop. You can then just make one giant blender full of smoothie and divvy it up between family members. Quick and very little mess.
Healthy Breakfast Here I Come
An example of a healthy meal might be a small egg with a touch of butter on your toasted whole wheat bread. Add a small piece of fruit and a glass of milk and you’re set. With a meal like this your family will stay satiated longer reducing the amount unhealthy vending machine trips.
Did Someone Say Planning?
Get your calendar out and write down 10 protein sources, 10 fruits your family loves, a couple of dairy choices and a good amount your favorite whole wheat rich breads and cereals. With this in hand add these on your calendar making sure you incorporate leftovers or make ahead meals on your menu.
These healthy breakfast ideas are great for busy families. With so much good food available, there’s really no reason for fast-food or sugar rich breakfasts.
Your Turn: What do you like serving your family in the mornings?
Never worry about what's for dinner again. I've got you covered with the meal plans in the Once a Week Cooking Club. Cook once, eat all week.
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