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What you should know about eating breakfast.

Why you should eat breakfast –

I talk to a lot of people who skip breakfast because they don’t have time or they are not hungry. Try to get up 15 minutes earlier to make time for breakfast or prepare it the night before so it’s ready to grab when you go out the door. This will provide you with the fuel your brain and body needs to start the day.

Breakfast is the most important meal of the day. Breakfast provides you with the energy and nutrients that lead to increased concentration in the classroom.
Studies show that breakfast can be important in maintaining a healthy body weight.
Hunger sets in long before it’s time for lunch, but because it’s not convenient to eat properly, many people who have not eaten breakfast snack on foods that are high in fat and sugar.
People who skip breakfast are unlikely to make up their daily requirement for some vitamins and minerals that a simple breakfast would have provided.
Breakfast provides energy for the activities during the morning and helps to prevent that mid-morning slump.
Tips on Eating a Quick and Healthy Breakfast

Pick 2-3 foods, including at least one from each of the following food groups:
-bread and grain (i.e.cereal, toast, muffin)
-milk and milk product (i.e. low-fat yogurt, low-fat milk)
-fruit or vegetable group (i.e bananas, apples, carrots)
Pick up portable breakfast items when at the grocery store. You should buy foods like fruit, low-fat yogurt, whole grain breakfast bars, or granola bars for those mornings when you have to eat breakfast on the go.
Make an omelette! You can shorten preparation time by chopping up your vegetables ahead of time.
Get up 15 minutes earlier. You can fix and consume a healthy breakfast in 15 minutes or less.
Plan ahead to eat breakfast. This means you should decide what you are going to eat for breakfast before the next morning. You can save time by putting out the box of cereal or cutting up some fruit the night before.





Quick Breakfast Taco – Serves 1

2 corn tortillas
1 tablespoon salsa
2 tablespoons shredded reduced-fat Cheddar cheese or dairy free cheddar cheese (Daiya brand)
1/2 cup liquid egg substitute, such as Egg Beaters or you can use 1/2 cup beans (black beans or refried beans)

Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.

Per serving: 153 calories; 2 g fat (1 g sat, 0 g mono); 3 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 17 g protein; 0 g fiber; 453 mg sodium; 207 mg potassium.


Come out to “Plan, Prep, Portion, and Pack” clinic on Saturday, Feb. 27 @ 10 am.

Location – Virginia Garden Organic Grocery Store located at the Virginia Beach Farmers Market

Cost – $35 (bring a friend for free)

Register HERE

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