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Breakfast — don’t leave home without it

By Margie Mansure (

Article Published: Mar. 6, 2013 | Modified: Mar. 6, 2013
Breakfast — don’t leave home without it

Maybe you aren’t hungry first thing in the morning, and saving breakfast calories seems like a good idea.

While this may sound reasonable, many studies have shown that people who enjoy breakfast weigh less than those who skip it.

Eating a healthy breakfast has many benefits besides weight control, including better mental and physical performance at the beginning of your day. Smart breakfast choices can enrich your overall diet, providing disease fighting compounds, vitamins and minerals.

Obviously, not all breakfast choices are smart. For example, a sausage biscuit contains 610 calories, 44 grams of fat, with 11 grams of the artery clogging type, and 1,290 milligrams of sodium. This amount is well more than half the recommended daily limit on saturated fat and sodium. While it is fast and easy to get breakfast at a drive-thru, some homemade choices are quicker to make than waiting in the car line.

Here are a few fast breakfast ideas you can take with you. If you are usually in a morning rush, prepare the evening before so you can grab and go.

Smoothie made with fruit and low-fat yogurt
Whole wheat bagels topped with low-fat cream cheese
Peanut butter and honey sandwich on whole wheat
Whole wheat English muffin stuffed with scrambled egg
Hard-boiled eggs
Yogurt and fruit

These concoctions are a little messy and may be better eaten at home.

Banana topped with peanut butter
Whole wheat bread with melted low fat cheese
Oatmeal made with nuts and dried fruit
Eggs scrambled or fried in vegetable oil and toast

Breakfast Burritos

Breakfast burritos are satisfying and only take a few minutes to make.

Scramble one egg.
Once firm, stir in 3 tablespoons salsa.
Stir in ¼ cup shredded low fat cheddar or Mexican cheese until smooth.
Place mixture down the center of a warm whole wheat tortilla, top with avocado if desired.
Fold like a burrito.

This healthy waffle recipe is good to double and freeze to later pop in the toaster on busy mornings.

Cinnamon Nut Banana Waffles

2 eggs
1 ½ cups whole wheat flour
½ cup all-purpose flour
5 ounces applesauce
1 ounce vegetable oil
1 tablespoon white sugar
4 teaspoons baking powder
¼ teaspoon salt
½ teaspoon vanilla extract
½ teaspoon cinnamon
1 banana, sliced into coins
¼ cup chopped walnuts

Preheat waffle iron. Separate egg yolk and whites. Beat the whites in a medium large mixing bowl until fluffy. Add the egg yolk, applesauce and oil, and stir until smooth. Beat in the dry ingredients until smooth. Pour the batter in the waffle iron, and top with sliced bananas and walnuts before closing iron.Cook until golden brown.

Margie Mansure, M.S., R.D. is a registered dietitian/nutritionist and extension agent with N.C. Cooperative Extension. She offers personalized classes to improve the health of citizens in Watauga County through worksites, schools and community groups. For more information, email or call (828) 264-3061.

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