Roadmap to Making Breakfast a Daily Habit
Roughly 15% of Americans skip breakfast, according to a national survey and report, What We Eat in America1. Reasons given for missing the most important meal of the day show some common themes.
Why Do You Skip Breakfast?
- No time
- Not hungry in the morning
- Simply forget to eat it
- It’s inconvenient or hard to make
- Trying to eat less for weight loss
- Limited funds for food
Once you’ve identified your personal barriers between you and a morning meal, you can better see ways to overcome them.
How to Become a Breakfast Newbie
- Set up your shopping list thinking about foods you need for every meal, starting with whole grains like oatmeal for breakfast.
- Set your alarm clock, then set the stage for breakfast by laying out bowls, spoons, juice cups and breakfast items from the pantry the night before.
- Keep breakfast items in the kitchen at eye-level for little ones so they can help themselves, which gets everyone out the door faster.
- As with any meal or snack, eat when you’re hungry – if you have breakfast a few hours after waking up, that’s just fine, there’s nothing wrong with a granola bar at 10 a.m.
- Dedicate refrigerator space just for breakfast items, like hardboiled eggs, fruit, orange juice, yogurt and other items to grab and go.
- Try simple breakfast combinations:
– A banana dipped in low-fat yogurt and rolled in granola
– Oatmeal topped with berries and walnuts
– A mix of Quaker Oatmeal Squares and dried fruit with a bottled yogurt drink
– Whole grain toast with nut butter and orange juice
- Seek out school breakfast programs that can save both time and money at home.
- If you’ve tried these things and are still bypassing breakfast, consider consulting a registered dietitian who can create a personalized approach to suit your lifestyle.
1. O’Neil CE, et al., Journal of the Academy of Nutrition and Dietetics. 2014. 114:S8-S26