Easy Quick Breakfast Ideas

Today was my first day of class of my sophomore year of high school, and already I have been hearing of people skipping breakfast or just eating a banana and thinking that is enough. Breakfast is the most important meal of the day because how you start the day will define how the rest of your day goes! Especially in college, there isn't any time in between breakfast and lunch to refuel, so you need to eat a nice nutritious breakfast to hold you over for about four hours.

What you want in a breakfast is protein! Protein keeps you feeling satisfied for longer, so the more protein in your breakfast, the longer you can go before needing to put a morsel of food in your mouth.

You also want to add some type of carbohydrate to give you body quick energy so you can go to class with a clear mind and pay attention well!

Some good options are:

• Instant Oatmeal! Get plain instant oats and add your own flavors. Oatmeal doesn't have much protein so I like to add a scoop of an organic brown rice protein powder (you can use whey if you aren't lactose intolerant) that is vanilla flavored. Instant flavor! Also, sometimes, I like to use almond milk instead of water for a bit more of a wholesome taste.
• Kashi Cereals! My favorite is Kashi Go Lean Crunch! Not going to lie, the carbohydrates and the sugars are a bit high on this (39g and 13g respectively), but it has as much protein than an egg and 32% of your daily allowance of fiber, which is great! Again, I pair about 1/2 cup of this with 1/2 cup of almond milk (unsweetened).
• Luna Protein Bar and a Fruit! Luna protein bars are a great excuse for a granola/protein bar. Depending on the flavor you get, the caloric value differs, but it has your carbohydrates and proteins to get you through your morning classes. Because they are only around 170-190 calories a bar, I like to pair it with an apple or orange to get more energy!
• Boiled Eggs and fresh vegetables! This one sounds weird, but trust me! You can buy pre-made boiled eggs at most supermarkets and keep them in your refrigerator. Borrow (*wink wink*) a salt shaker from the dining hall if you don't like plain eggs and you have a VERY quick breakfast. I ate this yesterday with some carrots (weird, but it was the vegetable I bought this weekend) and found it keeping me satisfied all morning!
• Fruits and Nut Butters! All-natural almond/peanut/sunflower seed butters are a great source of protein (and fats!). Pairing 1-2 Tbsp with 1-2 fruits of your choice (bananas, apples, etc), you will feel so ready for class!

Don't think that in order to eat breakfast that you have to go to the dining hall! I have given you 5 (whoa, there's 5 school days!) different ways to spice up your morning and get yourself energized and ready to go for school. You have no more excuses...eat breakfast!

Carbohydrates: Who? What? Where? When? Why? How?

Carbohydrates get a bad mark in weight loss. Since it is the primary source of energy for the body, a lot of people think that low-carb/no-carb diets are how you can trick your body into taking the fat storage as its primary source of energy.

Yes, there is some truth to that. But also, there is no reason to resort to low-carb because your body does need carbohydrates to function. So, let's go through the basics of carbohydrates.

*NOTE: If your doctor/dietitian has told you otherwise, please use their opinion over mine. This is for healthy adults, so those who may have had surgery or other health problems may not be able to follow this.

Who is carbohydrates for? Everyone. Just like protein, we need it to survive.

What are carbohydrates? Carbohydrates are an organic compound (meaning they only contain Carbon, Oxygen, and Hydrogen) in the form Cm(H2O)n. The simplest form of a carb is called a monosaccharide. Two monosaccharides are called disaccharides. These are what we usually hear about: lactose, sucrose, glucose, fructose, etc. 

Where do we get carbohydrates from? We get carbs from 4 different foods: starches, beans, fruits, and vegetables. Beans, fruits, and vegetables are always your good carbs (beans also have protein). Starches are where we see the separation of "good" carbs (complex carbohydrates) and "bad" carbs (simple carbohydrates). Your simple carbs are the white bread, pasta, refined sugar, and processed foods. Complex carbs are quinoa (also a complete protein), sweet potatoes, etc. 

When do we need to eat carbohydrates? Honestly, you can eat carbs with every meal. People will say no fruits after 3 pm. Others will say to cut out starches entirely. I agree that fruit after 3 pm is a bad idea because it will start to ferment in your stomach because it has to wait to be digested after your big lunch/dinner. Starches though are great as long as you eat the complex version (whole wheat) and in moderation.

Why do we need to eat carbohydrates? It is true that carbs aren't an essential nutrient for humans (meaning that carbs can by synthesized by the body). The body can get most, if not all, its energy from proteins and fats. Unfortunately, your brain cannot burn fat for energy and uses glucose as its energy source. Glucose is a disaccharide which is a carbohydrate. Therefore, for proper brain function, you need to provide your body with carbohydrates.

How much carbs do we need? 45-65% of your diet should be carbohydrate based. That doesn't mean you have to eat that many starches. Again, fruits and vegetables are also considered carbohydrates so incorporate those into your diet.