On-the-go Breakfast Ideas

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You’ve heard breakfast is the most important meal of the day, but why is that? As you sleep at night, your body “fasts”. As such, eating breakfast can help “jumpstart” your day. It has been shown that if you wait until lunch or late afternoon to first eat, your body holds on to those calories because it thinks that it is being starved if not fed regularly. Eating breakfast can also curb feelings of hunger later in the day especially if a protein is consumed. Avoid high sugar products including beverages. Try to drink black coffee or unsweetened tea to save a few extra calories and a spike in blood sugar!
Here are some quick, on-the-go breakfast recipes:

Banana-Roll upsIngredients:1 whole wheat tortilla2 Tbsp. peanut butter1 medium banana1 Tbsp. honey (optional)
Spread the peanut butter evenly on the tortilla. Peel banana and place on top of peanut butter. Roll it up, and enjoy!Other tips: -Make it the night before and leave in the refrigerator- it will be ready to go when you are!-       Add raisins for a little something extra
Fruit SmoothieIngredients:1 cup yogurt1 cup fresh or frozen fruit, of choice¼ cup fruit juice, of choice1 Tbsp. honey
Blend ingredients together until smooth.Tips: Place prepared smoothie in freezer or refrigerator so that it is ready to go in the morning.Other quick breakfast ideas:-Granola bar and a piece of fruit-Toasted cheese on whole grain bread-Frozen whole grain waffle and peanut butter-Whole grain cereal with skim milk
Breakfasts to avoid:-Sugar sweetened coffees -Sugary, processed cereals or waffles/pancakes-Muffins, pastries, scones

Stephanie Bailey - Dietetic Intern - University of Memphis

BIOMechaniks: Train the mind and the body will follow