Quick, Healthy Breakfast Tips
When you’re going through cancer treatment, it doesn’t matter how tired you’re feeling – if you have children, breakfast has to be organized. It is the most important meal of the day for people of all ages, but it may be even more crucial for children to start their days off with a good meal.
According to the American Institute for Cancer Research, studies have found that children and teenagers who skip breakfast have higher body fat than those who eat breakfast. And higher body fat can lead to serious problems as children get older, including obesity, diabetes, and even diet related cancers. Making a good, quick breakfast is nutritional science, but it’s not rocket science.
Here are a few options for quick, easy and nutritional breakfasts:
There are days when you don’t even have to time to say the word “breakfast,” much less put one together. If that’s the case for you much of the time, the important thing is to plan ahead. Try baking extra when you bake to save for the freezer. Muffins will last up to two months once frozen, so make these muffin recipes and freeze them in individual bags you can throw into kids’ backpacks, or heat up quickly at home.
Gina DePalma’s Very Good For You Muffins – These have tons of fiber and whole grains, and they taste good with any berry of your choice. They’ll give you a fast backup for manic mornings.
Sweet Potato Muffins—These are both delicious and filled with good-for-you ingredients such as whole wheat, walnuts, and sweet potatoes, all of which provide cancer-fighting ingredients.
Other A.M. Ammo
Homemade Granola – All sorts of granola are great on protein-potent Greek yogurt. But you can also add more nuts and dried fruit to a store-bought granola to make it more like a breakfast trail mix for a straight-out-of-the-bag fast morning feed.
Hard Boiled Eggs—Boil up some eggs to pack in with your muffins. Hard boiled eggs are a quick and protein-rich snack and can be the perfect on-the-go breakfast. They’ll last about five days in the refrigerator.
Start the Stopwatch
If you can build 15-20 minutes into your morning routine, you can make a breakfast that will provide you with long-lasting energy and it will take only a little longer than pouring a bowl of cereal. According to some recent studies those minutes might make a real difference throughout the rest of your day.
Boiled, Poached or Scrambled Eggs – According to a study published by the National Institutes of Health (NIH), adult participants who ate eggs in the morning felt more satiated and consumed fewer calories throughout the day than participants who ate a calorie equivalent bagel breakfast. Another NIH study found this to be true for preadolescent children as well.
Healthy, Fruity Oatmeal -- Oatmeal is a great standby, but the individually wrapped and flavored varieties in grocery stores can pack a lot of sugar. To avoid that, make slow-cook oatmeal the night before, or soak it in water over night for faster preparation in the morning.
Quinoa Breakfast Porridge- Quinoa for breakfast? It might sound odd, but with some classic oatmeal add-ins, quinoa is great in the morning. It nutritionally trumps oatmeal in more ways than one, and is the only grain to provide complete protein.
This is quick to make, easy to do, and so much more delicious than what you get out of a packet of flavored oatmeal. You will get a whole serving of fruits, which, with the nuts, will lower the glycemic load of the oatmeal. The fruits used here are just a suggestion -- be adventurous. If you like your oatmeal sweet, use a Golden Delicious apple. If you prefer a little bite, use one of the varieties suggested below.
I always make oatmeal on the stovetop, as I don’t like the consistency it has when microwaved. I also make it thick and heavy like my Scottish mother-in-law used to, so if you like your oatmeal with a lighter, creamier consistency, up the water-to-oatmeal ratio to 2¼ parts water to 1 part oatmeal, which for one serving is ¾ cup water to ⅓ cup oatmeal.