如何让早餐成为健康的习惯

Part of being Healthy For Good™ is creating simple daily habits you can stick with. One important habit that can help kick-start your day is eating a healthy breakfast. Think outside the (cereal) box with these quick 和 easy ideas.

Several studies have shown the benefits of eating breakfast every morning, 和 it may even help lower your risk of heart disease 和 stroke.

Some studies indicate that breakfast-skippers are more likely to:

• 超重或肥胖
• have diabetes, heart disease 和 high cholesterol
• 使用烟草
• 不经常锻炼
• not get recommended amounts of important nutrients
• eat more calories 和 added sugars the rest of the day

All of this makes it a no-brainer to add breakfast to your daily routine. The good news for you snooze-button addicts is that it doesn’t have to take a lot of time. 有很多简单的, healthy breakfast options that can be made ahead of time so they’re ready to grab-和-go when you’re flying out the door.

下面是一些可以尝试的早餐技巧:

• 用健康的原料做松饼 like fruits, vegetables, 坚果 和 whole grain flour, 和 freeze them. Throw one in your bag 和 it will be thawed 和 ready to eat by the time you get to work or school. 试试这个 简单的蔓越莓松饼食谱.
• Make instant oatmeal in a travel coffee mug 随叫随到. Buy it unsweetened 和 keep wal坚果, 苹果酱, cinnamon 和 冷冻水果 on h和 to mix in.
• 在保温瓶里装上自制的冰沙. It can be as simple as blending together your favorite 冷冻水果s, or you can add other healthy ingredients like low-fat milk or yogurt, 果仁, 苹果酱, 几盎司100%的果汁, 新鲜香草，比如薄荷, 甚至蔬菜. 下面是一些可以尝试的食谱:
  • 香蕉面包冰沙
  • 鳄梨椰子冰沙
  • 热带绿色冰沙
  • 蓝莓芒果奶昔
• Keep a stash of hard-boiled eggs in the fridge. 把他们打扮得漂漂亮亮, slice an egg 和 serve on whole grain toast with sliced avocado 和 tomato, 撒上少许辣椒粉, pepper 和 other favorite herbs 和 spices.
• 铺一层全麦华夫饼, English muffin or piece of toast with nut butter or low-fat cottage cheese 和 sliced fruit. Cut each slice in half 和 create a mini-s和wich for less mess on the go.
• 在周末, fill small mason jars with plain low-fat or fat-free yogurt, 冷冻水果, 坚果, rolled oats 和 a sprinkle of cinnamon for a few days’ worth of healthy yogurt parfaits.

If you choose prepackaged breakfast foods, watch out for sneaky salt 和 added sugars! 检查 营养成分标签 info on packages 和 choose items with less of these ingredients. 寻找 全麦 products that give you dietary fiber 和 other beneficial nutrients.

最后一次审查:2017年6月