Last week we looked at healthy bag lunches for both school kids and working adults.  This week and next week, we’ll tackle breakfast.

Whether you’re rushing to get to work, trying to get your kids to school on time or just plain not a morning person, there’s a temptation to save yourself the trouble by skipping breakfast.  Think twice!  Breakfast is the most important meal of the day.  After fasting all night while you sleep, your body needs nutrition to perform at its best.

Skipping breakfast makes it harder for your body to regulate blood sugars.  You’re more likely to overeat at lunch, give in to junk food, and crash in the mid-afternoon.

This is why people who are trying to lose weight shouldn’t skip breakfast to “save calories.”   They will get a lot farther by eating a high-protein, low-calorie breakfast.  A large egg is only 80 calories and has 6 grams of protein.  Have two eggs, add an apple or banana, and you have a healthy breakfast for fewer than 300 calories.  All this without the low blood sugar, food cravings, inattentiveness, or fatigue that comes from skipping meals.

Kids need the energy from a healthy breakfast to concentrate and do well in school.  Grown-ups need energy too!

The most important part of breakfast is protein

To feel full until lunchtime and have energy in the morning, the most important part of breakfast is protein.

Breakfast doesn’t have to be a huge and hearty meal.  For children, five tablespoons of a protein-rich food is enough.

Next week we’ll look at some ideas for healthy breakfast foods.

Don’t be afraid to think outside the “traditional” breakfast foods.  If it’s healthy and high in protein–it’s okay to eat it for breakfast.  So if you or your kids like chicken, seafood, lentils, turkey, or nuts, go ahead and eat it first thing in the morning!  These protein sources are better for you than processed, fatty, salty foods like bacon, sausages or deli cold cuts.

The easiest way to eat a healthy breakfast every day….is to make eating a healthy breakfast easy.

Keep nutritious food conveniently on hand.  Prepare foods in the evening that will last several days, or make a little extra at dinnertime so the leftovers can serve as a breakfast or lunch. When you’re pressed for time in the morning, your breakfast is already ready to eat, and your lunch is ready to grab and go.