Fit in ’14 – Week 7

Week 7 – Start your day the healthy way

Goal for the week:

  • Include a protein, fruit/vegetable and whole grain at breakfast.
    For ideas, refer to the Morning Meal Ideas.
  • If you don’t have time to prepare breakfast in the morning, get it ready the night before. Spreading peanut butter on a piece of whole wheat bread or putting a yogurt and fruit in the front of the fridge takes seconds.

It’s very common for people to skip breakfast for various reasons. The problem with skipping a morning meal is that blood sugars could drop uncomfortably low by lunch time causing people to reach that “starving” level of hunger and overeat.

Starting the day right with a good breakfast helps set the tone for your day. Studies show that kids who eat breakfast have better scores on math, reading and standardized tests, are better able to pay attention and have fewer absences and incidences of tardiness, compared to breakfast skippers. In addition, studies on individuals that have maintained their weight loss long term have found them to be breakfast eaters.

A healthy breakfast contains protein, fruits and/or vegetables and whole grains. A protein packed breakfast gives you a feeling of fullness so you are more apt to avoid mid-morning cravings and stick to healthier eating throughout the day. Here are some quick, easy and healthy breakfast ideas to make at home:

  • Toasted whole grain waffle topped with fruit and yogurt
  • Cheese quesadilla with salsa on a corn tortilla and 100% fruit juice
  • Hard-boiled egg with fruit and whole wheat crackers
  • Granola bar with fruit and string cheese
  • A slice of vegetable pizza and milk
  • Hummus on a whole-grain pita with black olives and cucumber slices

For more healthy breakfast ideas, go to Morning Meal Ideas.

Recipe of the Week: Go Green Smoothie and Apple Raisin Quinoa.

Join me next week for another healthy habit!

Mary Signature
Mary Snell, MSRD
Director of Nutrition and Wellness
© 2014 Marsh Supermarkets, Inc.