Quick breakfast for energy during the day

Here’s what to eat when your day is rushed, and why skipping breakfast is not an option. 


Keep it simple. Keep it light.

First thing in the morning, your body isn't craving elegance and fine dining. It just wants food. Give your body what it needs and it returns the favor with energy and mental acuteness. Studies show that eating simple foods with a lowglycemic index (such as whole grain breads and cereals, oats and fruit) improves mid-morning mental performance. Avoiding sugar and consuming just enough food to dull morning hunger is the perfect prescription for a busy morning. On the other hand, eating sugary cereals or overeating negates the benefits of breakfast causing you to feel sluggish by mid-morning.


Forget Kellogg's and General Mills, there's a breakfast manufacture that better than all the others combined. It's called nature and in billions of little factories called trees, it's providing us with fantastic sources of fiber and vitamins that are both tasty and filling. One medium orange has 3 grams of dietary fiber, 1 gram of protein and only about 60 calories. A single delicious banana is not only a good source of fiber but it also contains over 400 mg of potassium, a mineral that's essential for maintaining healthy blood pressure. In the time it takes to say, "I don't have time for breakfast", you could have taken two bites of an apple (4 grams of fiber; 60 calories).

Breakfast Cereal

It's quick and convenient - but you have to make smart choices for it to be a smart breakfast. Always look over the nutritional facts panel on the side of the box. The front of a cereal box is notorious for cleverly-worded overstatements regarding nutrition. Stick with cereals that list whole grains as the first ingredient. Aim for a fiber content of at least 4 grams per serving; a saturated fat content of 0%; and a sugar content of under 10 grams. A bowl of genuinely healthy cereal served with 1% or non-fat milk is a great way to start your day.

Drink Your Breakfast

For breakfast convenience, the blender ranks right with the toaster and the microwave oven. Making a breakfast smoothie is as easy as putting an orange and a banana in the blender with some milk and some ice cubes. Press a button and you get two servings of morning freshness with 5 grams of fiber and almost 10 grams of protein. For more smoothie recipes,click here. Bonus tip: Freeze your favorite smoothie in a small cup; cover it with plastic wrap and stick a popsicle stick in the middle. You just made a breakfast popsicle!

Instant Oatmeal

Oatmeal is a miracle food. Studies show that it lowers cholesterol and reduces the risk of heat disease and type 2 diabetes. It contains loads of vitamins, minerals and antioxidants. A single packet of oatmeal contains only about 150 calories and has 3 grams of dietary fiber. Most all varieties of instant oatmeal can be prepared in the microwave oven in a matter of seconds. And for those really short on time, here's a secret: you can drizzle really hot tap water over instant oatmeal and have a warm and soothing breakfast in 5 seconds.

Last modified on 30/06/2015
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