Breakfast is for Every Body

by Lindsey Sexton - September 11, 2024

Did you know breakfast gives us energy, improves our ability to concentrate, and helps us maintain a healthy weight? Eating breakfast regularly has been shown to help reduce the risk of developing type 2 diabetes, cardiovascular disease, and obesity. There's also evidence that eating a healthy breakfast helps with brain function, especially memory and focus.

Do I really need breakfast?

YES! Breakfast sets the tone for the day and can help us get the nutrition we need to work, grow, and be healthy. A breakfast that is low in added sugar and includes food from more than two food groups is the best way to start the day.

Offering whole fruits at breakfast boosts our intake of potassium, vitamin C, folate, and dietary fiber. These important nutrients help our body maintain healthy blood pressure, heal wounds, and more.

Drinking low-fat or fat-free milk at breakfast helps us build and maintain strong bones. Calcium and vitamin D are just a few of the important nutrients in milk and other dairy foods. Lactose-free and reduced lactose milks also provide these nutrients for kids.

Starting the day with whole grains gives us dietary fiber, which helps us feel full longer. Fiber also helps keep the digestive tract working properly. Whole grains also provide B vitamins and minerals, like selenium and magnesium, to help us maintain a healthy body.

Fresh or roasted vegetables are a great way to get the nutrients our body needs to maintain a healthy blood pressure, reduce blood cholesterol, maintain healthy skin & eyes, heal cuts & wounds, and keep teeth and gums healthy,

Lean meats and meat alternatives give our breakfast heartiness and can provide our bodies with a range of nutrients. B vitamins help build tissue and aid in forming red blood cells. Iron can prevent anemia. Magnesium helps build bones and supports muscle function. And zinc can support your immune systems.

What are some easy breakfast ideas?

When it comes to breakfast, balance is key and one way to do that is to include at least three different food groups during breakfast most days. Here are some quick breakfast ideas for filling your plate. Each idea includes something you may have on-hand, something that is quick to prepare, and something that can be served fresh:

• Nut butter on toast with milk
• Granola and sliced fruit over yogurt
• Scrambled eggs with toast and tomato slices
• PB&J Bites* with banana slices and milk
• Cheese and apple slices on crackers
• Roasted sweet potatoes with an egg on top and a plum
• Nuts sprinkled over oatmeal with sliced fruit on top

Is it really better for me to eat breakfast at home?

YES! The average cost of a fast-food sausage, egg, and cheese biscuit with a side of 100% orange juice is about 3x greater than the average cost of the same item made at home. Not only is preparing your food at home more affordable, it also gives you greater control over what goes into your meal.

Want to reduce saturated fat? Opt for turkey sausage rather than pork. Want to up your fiber intake? Eat a few orange slices instead of just drinking juice.

Eating home prepared meals also saves you time in the long run. In the amount of time it takes you to drive to a restaurant, order, pay, pick up, and get back on your route you could have cooked all of your breakfast ingredients for the whole week.

Take one of our new favorite recipes for example. Mix up a batch of these PB&J Bites and you'll have enough on-hand to make your work week breakfast work for you!

PB&J Bites

Serves 12