Better Health & Living
5 Minute Breakfasts
'I'm in a hurry' is no longer an excuse for missing the most important meal of the day
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If you flunk a test, botch a project at work, forget your briefcase, snap at your loved ones, or can’t lose weight, the reason could be what you ate—or didn’t eat—for breakfast.
“Anyone, from kids to adults, who wants to function well in the morning should eat breakfast,” says Barry Popkin, PhD, professor of nutrition at the University of North Carolina in Chapel Hill.
Yet one in every three people skips breakfast. Big mistake! Oh, sure, they may feel fine when they first wake up, full of energy and raring to go. That counterfeit burst of energy comes from a mind and body primed by a good night’s sleep. However, they pay for the neglect later. In fact, by afternoon, even when people eat relatively good lunches in an effort to boost flagging energy, they’re never as energized as they would have been if they’d taken five minutes to eat breakfast.
No other meal offers so many advantages. For example, studies show that those who eat breakfast think more clearly, remember more, are more creative, react more quickly, make fewer mistakes, and have more energy than their breakfast-skipping friends. They are also better nourished, healthier, and less likely to battle depression or feel overwhelmed by stress, and they consume less fat and more fiber than do breakfast skippers.
What’s even more ironic is that skipping breakfast in an effort to cut calories and lose weight always backfires. Studies show that people eat more, not less, on days they skip breakfast. A study from Vanderbilt University in Nashville found that people who ate breakfast lost more weight than did breakfast skippers. “The normal meal pattern with three meals and perhaps a snack evenly distributed throughout the day is very important for weight management. Without that consistency, irregular eating patterns develop that can lead to weight gain,” says Dr. Popkin.
Have we convinced you to take five minutes out of your hectic morning schedule to eat something? Good. Here are the rules and 16 nutritious five-minute breakfasts.
Morning Rules
Any breakfast, quick or leisurely, should follow two basic rules.
Combine high-quality carbs with a little protein. The carbs provide the fuel your brain needs to function, and the protein helps you feel full and energized. A rule of thumb is to include two fruits or vegetables, such as a glass of vegetable juice and a banana; one protein food, such as a glass of milk, a slice of low-fat cheese, yogurt, or an egg; and one to three carb-rich foods, such as whole-grain cereal, toast, or waffles.
Skip sugary foods. People sometimes complain that they’re hungry all day if they eat breakfast. This is usually because they choose the wrong foods. Sugary cereals, toaster pastries, doughnuts, and other highly processed foods don’t provide the nutrients you need to kick-start your brain in the morning, and they don’t stick with you, so you’re back at the fridge or vending machine within an hour or two.
Meals in a Jiffy
Toss the “no time” excuse; it takes only five minutes to fix a healthy breakfast! Here are some suggestions.
Breakfast #1 Oatmeal: This breakfast staple is rich in heart-healthy fiber. Cook instant oatmeal in low-fat or fat-free milk or soy milk instead of water to pack in more calcium. Add some dried fruit and brown sugar and serve with OJ. (You can save even more time by preparing hot cereal the night before. Place old-fashioned oats in a wide-mouth thermos, add steaming milk, and close tightly. The cereal will be ready and still warm in the morning. Serve with fresh fruit and orange juice.)
Breakfast #2 Frozen whole-wheat waffles: Top one or two toasted waffles with fat-free sour cream and fresh or thawed blueberries. Serve with low-fat milk.
Breakfast #3 Pancake wrap: Make extra pancakes on the weekend and freeze a few to use during the week. Heat one in the microwave for a minute and top with banana slices; then roll it up and top with apricot sauce or preserves. Add a dollop of light whipped cream. It looks like a dessert, but this breakfast is packed with vitamins and minerals and has the perfect mix of carbs and protein to fuel you during the morning hours. (Hint: Use low-fat pancake mix and fat-free milk and add some toasted wheat germ to the batter.)
Breakfast #4 Fruit parfait: Layer low-fat or fat-free yogurt, granola (Oat Cuisine’s Ginger and Pecan Granola tastes just like homemade), and fresh fruit in a parfait dish. Serve with OJ fortified with calcium and vitamin D.
Breakfast #5 Power smoothie: In a blender, combine orange juice concentrate, fat-free yogurt, a sliced banana, canned apricots, and 2 tablespoons of toasted wheat germ for a smoothie loaded with antioxidants, calcium, protein, and vitamins.
Breakfast #6 Cinnamon dipper: Dunk cinnamon-raisin bread in low-fat cinnamon-apple yogurt. Serve with a large glass of 100 percent fruit juice. This one doesn’t even require a spoon!
Breakfast #7 Pocket breakfast: Scramble eggs with some grated low-fat cheddar cheese and salt and pepper to taste. Fill a whole-wheat pita with the eggs and serve with tomato juice. (You can also wrap the mixture in a tortilla for a quick breakfast burrito.)
Breakfast #8 Cantaloupe sundae: Fill a half cantaloupe with fat-free lemon yogurt and sprinkle with granola. This breakfast is packed with antioxidants and calcium, yet it is light and easy to eat.
Breakfast #9 Pizza: Heat a slice of leftover pizza and team it with a glass of fat-free milk and a bowl of strawberries or canned mandarin oranges.
Breakfast #10 The gold standard: The easiest and most nutritious breakfast of all is a bowl of whole-grain cereal (i.e., Shredded Wheat, Grape-Nuts, or Kashi Heart Healthy Cereal) topped with soy milk or fat-free milk with a side of fruit, such as a banana, berries, or melon.
Breakfast #11 Simply souper: If you’re not fond of traditional breakfast fare, try a thermos of low-fat cream of vegetable or tomato soup made with fat-free milk; pair it with a mini French baguette and a pear for a quick morning meal.
Breakfast #12 PB on toast: Spread a slice of whole-wheat toast with a tablespoon of peanut butter; add an apple and an 8-ounce carton of fat-free or low-fat milk (make it chocolate for fun).
Breakfast #13 Office eats: Get a six-pack of 8-ounce milk (fat-free or low-fat), label it with your name, and put it in the office fridge for the week. Keep single-serving boxes of whole-grain cereals and fruit such as oranges or apples in your desk and prepare your own cereal-and-milk breakfast when you get to work. Not only is it nutritious, but it’s less expensive than getting a daily doughnut at the shop down the street!
Breakfast #14 Breakfast bagel: Toast a sliced whole-wheat bagel, spread it with fat-free cream cheese, and layer with 2 ounces of lox, a tomato slice, and some sprouts. Serve with juice.
Breakfast #15 Peanut butter wraps: Spread peanut butter on a slice of lightly toasted whole-wheat bread, wrap around a large banana, and serve with yogurt or milk.
Breakfast #16 Peanut butter krispies: Microwave 2 tablespoons of reduced-fat peanut butter just until it starts to get runny; then pour it over a cup of fiber-rich cereal topped with a sliced banana or apple chunks.
Elizabeth Somer, RD, is author of 10 Habits That Mess Up a Woman’s Diet
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