While breakfast can end up at the bottom of your priority list during a busy morning, it really is important to starting your day right. Eating a healthy breakfast helps you meet your daily nutrient needs, control your weight, and stay focused and mentally sharp at work. Avoid the urge to reach for that doughnut at the office. Instead, bring a healthy, portable breakfast item from home.
Dry cereal is a convenient and easy-to-tote option for breakfast at work. Not all dry cereals are nutritionally equivalent, however. Some dry cereals contain high amounts of added sugar and calories. These types of cereals cause spikes and crashes in your blood sugar that leave you feeling hungry in no time. Choose a dry cereal that contains at least 3 g of fiber per serving, and less than 120 calories and 5 g of sugar per serving. Munch on it as-is during the morning or bring a container of milk to add to the cereal when you are ready to eat it. To increase the nutritional value of your cereal, bring fresh fruit additions, such as blueberries, strawberries or bananas.
Like dry cereal, yogurt comes in many varieties and is easy to take on the go. Choose fat-free, low-fat or full-fat yogurt, with added fruit, without fruit or flavored. The key to choosing a yogurt is to find one that is low in fat and sugar. Some flavored and fruit yogurts contain as much sugar as a soda. Make it easy by choosing a low-fat or fat-free plain yogurt, then add toppings based on your preferences. The sweetness of fresh fruit counteracts the yogurt's natural tartness. Or add nuts or granola bits for a little crunch. If the tartness of plain yogurt turns you off, add a little bit of honey or pure maple syrup.
While you may think that an egg breakfast requires time that you don't have, learn some quick and tasty ways to make them portable. Hard-boiled eggs are nutritious and portable. Prepare a batch and keep them in a basket in the fridge. Grab one or two on your way out the door. Pack some fruit or 100 percent vegetable juice to add nutrients. If you have a few minutes to spare in the morning, prepare scrambled eggs seasoned with herbs, cheese or a ranch dressing mix. Wrap the scrambled eggs in a whole-wheat tortilla or whole-wheat pita bread and you have a tasty breakfast sandwich that you can bring to work.
Waffles are an on-the-go option that you may overlook. When you envision waffles, you may picture a heap of carbohydrates slathered with syrup and butter. It doesn't have to be this way. Frozen waffles in whole-wheat and whole-grain varieties make a healthy tote-along breakfast to bring to work. Add some banana slices and peanut butter to your whole-wheat waffle, and your breakfast is complete.
- MayoClinic.com; Healthy Breakfast: Quick, Flexible Options to Grab at Work; February 10, 2011
- Johns Hopkins Bloomberg School of Public Health; Why You Should Eat a Healthy Breakfast; 2011
- EveryDayHealth; 7 Ways to Squeeze Breakfast into Your Schedule; Julie Davis; 2011
- Center for Science in the Public Interest; Yogurt; Bonnie Liebman and Jayne Hurley; April 1998
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