Hot Breakfast Month can be healthy

February marks National Hot Breakfast Month, and I suggest you celebrate by making yourself a hot and healthy breakfast. Breakfast simply means to “break-the-fast.” Your body tends to burn fewer calories as you sleep. Burn more calories and jump-start your metabolism by eating breakfast.

Researchers have consistently found that breakfast benefits men and women of all ages.

Children who are hungry in the morning have reduced concentration abilities, problem-solving skills and muscle coordination, all important in reading, writing and math.

Adults who consume breakfast have improved ability to perform tasks that require memory.

Breakfast helps to prevent mid-afternoon cravings for sweets.

Here are some tips to maximize your breakfast experience:

Start with whole grains

Whole grain carbohydrates provide energy, fiber and lots of vitamins and minerals. In order to add healthy carbs to your breakfast, try oatmeal and whole-grain products such as bread, cereal, muffins or waffles.

Add protein

Proteins contain amino acids that build, maintain and replace tissues throughout the body.  Try lean proteins like an egg, a slice of cheese, Greek yogurt, kefir, nut butters, low-fat cottage cheese or Canadian bacon.

Remember fruits and vegetables

Fruits and vegetables are loaded with antioxidants, fiber, vitamins and minerals. It’s easy to incorporate fruits at breakfast since Mother Nature packages many of them in a ready-to-go container. Before heading out the door, grab a banana, pear, apple, grapefruit or other seasonal selection. Frozen berries and tropical blends can be whipped into a smoothie.  Chopped vegetables like spinach, broccoli, carrots and tomatoes can be added to your morning omelet or served up raw in a juice.

Easy-to-make breakfast ideas

• Fiber One bar and drinkable yogurt

• String cheese wrapped with slice of deli ham and fresh fruit

• Natural peanut butter spread on toasted whole grain waffles or Fiber One crackers and low-fat chocolate milk

• Hard-boiled egg and tomato or V8 juice

• Whole-grain bagel with Laughing Cow cheese and an orange

• Breakfast-in-a-bag: whole almonds, dried cherries or cranberries, Kashi Heart to Heart cereal and chocolate Chex. Mix and pre-portion in snack-size bags

• Breakfast parfait: layer lite strawberry yogurt, Bare Naked granola and a sliced banana, or
stir 2 tablespoons PB2 powdered peanut butter into lite vanilla yogurt and top with a crushed graham cracker