Many research studies have confirmed that students perform better on tests and adults focus more easily on their work if they eat breakfast.

  Even though we know breakfast is good for us, we don't always have time to fit that first meal into our morning schedule. The trick is to be prepared and be flexible -- the first meal does not always have to include the traditional breakfast foods of bacon and eggs and cereal. For variety and excitement try varying your menu weekly. 

  Pancakes with assorted fruit fillings, tortilla roll ups, cheese toast, leftovers from last night's dinner, burritos and potatoes are filling and nutritious. Other quick breakfast entrees to help speed you out the door can include bagels, bananas, yogurt, smoothies, muffins, peanut butter, dried fruit and sunflower seeds.

  A good breakfast will include complex carbohydrates (cereal or other grains, breads of any type, fruit or starchy vegetables) along with some protein (milk, reduced-fat cheese, eggs or egg substitutes, peanut butter, nuts or yogurt). Carbohydrates help provide energy, while the protein helps sustain the energy throughout the morning. 

  Try some of these combinations:

Save time by making breakfast in advance

  Too busy to make breakfast every morning? Whip up a batch of blueberry or bran muffins on the weekend and freeze them in a zip-top bag. Before heading out in the morning, grab a muffin and pop it into the microwave for 30 to 60 seconds. A muffin with a glass of milk, yogurt or a stick of string cheese will give you a healthy start to your day. This breakfast is so portable that your children can even eat it in the car on the way to school.

  Does having a steaming stack of pancakes sound wonderful in the morning, but not having to get up an hour earlier to prepare them? Make a double or triple batch of pancakes and freeze them in zip-top bags. Alternate the edges of the pancakes in the bag to make them a little easier to pull apart when frozen. Pull a bag of pancakes out of the freezer when the mood strikes and microwave them on a plate for about one to two minutes. You will have piping hot pancakes that your kids will love, and you have also provided a wholesome meal in minutes.

  Banana bread or other quick breads is another prepare-in-advance idea. Bake a couple of loaves during the weekend, cool, then slice. Freeze one to two slices separately in small zip top bags. When you are having a hectic morning, warm a couple of slices on a plate quickly in the microwave. Add a little protein (milk, yogurt, a little peanut butter or a handful of peanuts), and you have a balanced meal.

  By planning ahead, keeping an open mind and varying your menu, you may find that breakfast has become your favorite meal. 

Published: September 16, 2002
Source: Source: Megan Murphy, M.S., R.D., L.D.N.
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