Maybe you thought it was “just Mom” saying that breakfast is the most important meal of the day.
Maybe you’d rather just sleep late and then rush to work or class. Well, hold on just a minute!
Breakfast is good for everyone, but it may be especially important if you have ADHD. In fact, ADHD expert Dr. Ned Hallowell has said that a nutritious diet is an essential aspect of managing ADHD, as important as medication. The brain needs energy to work well. The energy comes from the food you eat. It’s basic science. Want your brain to work well in the morning? Then eat breakfast!
It’s worth noting that a 1998 study, published in the Archives of Pediatric and Adolescent Medicine, showed eating breakfast regularly led to children having higher reading and math scores, lower levels of anxiety and depression, improved attention spans, and fewer behavior problems. Breakfast: the super food!
In fact, the type of breakfast you eat can play a role as well. Carbs (toast, muffins, juice, or even pancakes or waffles) may be appealing first thing in the morning, but carbs alone can lead to a rapid rise and then drop in blood sugar, and then you’re back where you started without the energy your brain needs to function well.
You also need some protein in your breakfast to hold your blood sugar steady until lunch time.But, if you are a person who likes sleeping late and then are short on time for a “good” breakfast, consider the following list of quick and healthy options. Then stock up on what looks good to grab and go with!
Here are some ways you can get a decent serving of protein in the morning:
- An ounce of lean meat, fish, poultry, cheese, soy-based meat substitutes
- One cup (8 ounces) of milk, yogurt, or soy-based dairy substitutes
- One egg, extra-large
- Half a cup of beans, chick peas or lentils
- Two tablespoons peanut butter
And here are some ideas for using these foods to make quick breakfast options:
- Hard boiled eggs
- Scrambled eggs and cheese rolled in a tortilla
- Toast or English muffin and peanut butter
- Cheese sandwich (grilled is tasty if you have time)
- Cheese or peanut butter and crackers
- Crackers or pita and hummus
- Peanut butter and jelly sandwich
- Refried beans and cheese rolled in a tortilla
- Quesadillas, made the night before
- Leftovers from dinner
- Soy sausages and a glass of milk
- Whole grain cereal with milk
- A slice of pizza
- Fruit with peanut butter or cheese (string cheese is easy)
- Protein or energy bar (look for one with a good serving of protein)
- Yogurt or Greek yogurt (higher in protein per serving)
- Breakfast burrito, either frozen or made with a quick scrambled egg and some cheese
- Fruit smoothie, pre-made or fresh (if you have a blender)
Mmmmmm . . . What looks good to you?
What other ideas do you have for a quick and healthy way to start the day?
And, most importantly, what will you try this week?
[Images from Artur84 and Praisaeng at freedigitalphotos.net]