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I never have time to eat breakfast before work. What can I do?
I get this question often and can completely sympathize! I have three kids, a husband and myself (oh wait, my dog too!) to get ready first thing in the morning and out the door – it’s utter chaos! There are many days that I get so wrapped up in the hustle that I am half-way to work before realizing I didn’t eat breakfast!
You probably heard your parents say, “Breakfast is the most important meal of the day.” Well, they were right! Why, you ask? Research has shown that men and women who eat breakfast every day are far less likely to become obese, compared to those who skip the first meal of the day.
Breakfast helps to fuel your body for the start of the day, so it’s important to choose nutrient-dense foods to fill your tank! It doesn’t have to be a huge fare. A simple meal containing a balance of complex carbs, protein and healthy fats is usually a good combination.
Even for us on-the-go people, there’s something to grab quickly. If time is limited, I usually grab something, throw it in my bag and I’m off (cheese stick and fruit). The key here is to make sure you eat.
If you work in an office, keep shelf-stable items in your desk (you should see my stash) and foods requiring refrigeration in the break room fridge (or maybe there is a mini fridge in your area).
If you are someone who is always on-the-go or works out of their car, I encourage you to invest in a cooler of sorts to keep items cold (or keep dry items in your bag or car console – my secret place).
Keep the following items on hand or in stock so if you run out of time, you always have something to munch on:
Shelf-Stable Suggestions:
- Whole grain cereal
- Instant oatmeal
- Granola
- Whole wheat English muffins or bread
- Fruit
- Nuts or trail mix
- Peanut butter
Refrigerated Options:
- Nonfat (skim) milk
- Nonfat yogurt
- Fat-free cottage cheese
- Reduced fat cheese
- Cut-up fruit
- Hard-boiled egg (if you’re able to cook the night before)
Healthy Combinations:
- Whole grain cereal with nonfat milk and fruit
- Whole wheat English muffin or slice of bread with peanut butter and nonfat milk
- Oatmeal with nuts and nonfat milk
- Hard-boiled egg and fruit
- Nonfat yogurt or fat-free cottage cheese with fruit and nuts
The list goes on and on…and don’t limit yourself to the items above. You need to find options that you enjoy and work into your busy A.M. lifestyle!
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