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A Good Breakfast
To keep the body going until lunch, any breakfast at all is better than none. The best breakfasts, though, include an assortment of nutrient-dense foods from at least three out of the four main food groups. A good breakfast is a balanced meal.
Protein, carbohydrates and fats all provide energy. Protein foods (such as meats and meat alternates, including eggs) and complex carbohydrate foods (starches, such as whole-grain breads and cereals) provide more sustained energy than simple carbohydrate foods (sugars, such as those from fruits and juices) which are depleted more quickly. Protein is also important for cell growth. Fatty foods (such as fried foods) also provide energy, but you should include them only sparingly to avoid excess calories. A good variety of foods from each of the main food groups will also supply needed vitamins and minerals.
For either adults or children, a good breakfast should include a lean protein source, a whole-grain food, a low-fat milk food and either a fruit, vegetable or juice. You can pick foods you and your family like from each of these groups. With a good choice of breakfast foods, you’ll get the protein, carbohydrates, vitamins and minerals you need without too much fat.
Lean meats, poultry, fish and seafood; eggs; and low-fat milk foods are all nutrient-dense sources of complete protein. These foods all supply a good proportion of protein and other nutrients compared to their calorie counts. Eggs naturally provide the highest quality protein of any food along with lots of other needed nutrients for only 75 calories per Large egg.
Inexpensive eggs are also conveniently quick and easy to prepare and go well with many other foods to make a balanced meal. Because eggs are very versatile, you can wake up your family’s taste buds with scrambled, fried, poached or range-top baked eggs or an omelet, frittata or French toast. You can have a different egg dish every day of the week.
On busy mornings, breakfast doesn’t have to be elaborate as long as it contains a good variety of nutrient-dense foods. Start your day with these quick solutions or see recipes.
Fuel up with breakfast to go. Scramble eggs with your favorite pizza toppings – maybe mushrooms, onions and green peppers (or use ready-made salsa). Wrap in tortillas or stuff into pita pockets with thin tomato slices and a sprinkling of shredded reduced-fat cheese. Another time, scramble the eggs with diced cooked ham, baby spinach leaves and cottage cheese for green eggs and ham.
Microwave a super speedy breakfast. Coat small custard cups with cooking spray. Into each cup, press a slice of cooked lean ham, turkey or turkey ham. Break an egg into each cup. Prick the yolks with the tip of a knife or a wooden pick. Top each egg with a spoonful of shredded reduced-fat cheese. Microwave, one at a time, on full power 40 to 60 seconds (1 1/2 minutes for a 600 to 700 watt oven). If the eggs aren’t quite done, let them stand 1 to 3 minutes. The heat in the eggs will continue to cook them. When done, slide the eggs in their ham nests onto English muffin halves. Enjoy with fruit or juice.
Keep a grab-and-go breakfast on hand. Hard cook some eggs and keep them on hand in the fridge. When you seriously have no time, fill a plastic food storage bag with an egg, a reduced-fat cheese stick and a handful of crackers. As you head out the door, grab a piece of fresh fruit to round out your breakfast picnic.
Prepare breakfast the night before. Add chopped veggies to your favorite egg salad recipe and toss in some shredded reduced-fat cheese. In the morning, spread the salad on toast slices, toaster waffles or English muffin or bagel halves. Microwave a few seconds, bake in a toaster oven or broil just until the cheese is melted. Top with thin tomato wedges and another piece of bread. Wrap and run.
Freeze breakfast ahead of time. Cook up a batch of Make-Ahead French Toast. Anyone in the family old enough to cook can toast or bake slices whenever they want to eat.
Bake breakfast or brunch on the range-top. Put whatever you have on hand in a skillet – maybe hash browns with some peppers and onions, stuffing mix with a veggie blend, a package of Spanish-style rice, or leftover spaghetti with marinara sauce. Heat until hot. Make indentations in the mixture about 2 inches in diameter and break eggs into the indentations. Put a lid on the pan and, in about 5 minutes, you’ll have a hot and satisfying skilletful of range-top baked eggs.
Have breakfast for dinner. Cook up some heat-and-serve rice with a frozen Asian-style veggie blend. Then, scramble in some eggs to make scrambled (stir-fried) rice. If you have them on hand, use leftover rice and vegetables for a meal that’s both easy and economical.
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