People seem to be on the run in the morning not leaving much time to stop and eat breakfast. Sometimes breakfast gets skipped or all it consists of is a cup of coffee. The common breakfast choice on the go may not always be the healthiest either. For example what if you stop in at your local coffee shop and order a caramel coffee drink and a muffin, scone, or donut. Or you may get to your office for a meeting and the breakfast choice is a bagel or donut. Is a bagel or donut a good choice for breakfast?
As you already know breakfast is important to give the body energy for the day and jump start the metabolism (breaking the fast from overnight). Studies show people are less likely to eat more calories throughout the day if they eat breakfast. Other studies have revealed kids perform better in school if they eat breakfast. A healthy breakfast should include a lean protein and whole grain carbohydrate choice for around 200-300 calories.
Two common breakfast foods are bagels and donuts, which is better? (See labels below) A bagel has both protein and carbohydrate, where as, a donut is mainly fat with a little protein. The calories of a plain bagel are approximately 320 and 2 oz of cream cheese adds another 190 calories. In comparison a donut only has 180 calories so does this make it the better choice? If you are only concerned about calories then pick the donut. Keep in mind the donut may not satisfy your hunger for very long or provide sustainable energy. Instead pick up your own lower-calorie brand of whole grain bagel from a grocery store with fat free cream cheese for a substantial saving of calories.
Even if you are in a hurry you can find time to make healthy choices. Stock your shelves with some easy items you can take on the fly in the morning such as single serving bowls of whole grain cereals, string cheese, yogurt, oatmeal packets, or low-fat cottage cheese.
Breakfast bars may be a good choice but watch the sugar content. If it has more than 15 grams of sugar per serving that is too much. Fruit is an easy choice to grab in the morning or yogurts now come in a drinkable version that is low in sugar and fat.
Don’t forget to pay attention to the calories in your morning beverage. A 6 oz serving of juice has 120 calories, but most juice bottles are 12 oz or more with over 250 calories. A plain coffee has no calories, but flavored coffee drinks have as many as 400 calories when whole milk, creamers, and sugar are added. On the other hand, a 16 oz sugar-free, fat-free, coffee latte drink has less than 160 calories, 16 grams of protein, and 45% of the RDA for calcium. (See labels below)
In conclusion, remember to plan ahead with a few easy breakfast choices to start your day the right way!
Rebecca Mohning
