After fasting overnight, your body needs replenishment in the morning, even if you don’t feel particularly hungry. Many of us have a “grab and go” mentality when it comes to our meals. An energy bar and a cup of coffee are convenient right before heading to the office, to school, or to the gym, but they don’t have to be your only options for a healthy breakfast in Wilmington, NC.
Check out these 5 breakfast staples, or stop by Tidal Creek Co-op’s breakfast buffet and smoothie bar next time you need a healthy meal on the go!
1. Oatmeal
Satisfying and comforting any morning, oatmeal is a top choice among nutrition experts. Select plain or steel-cut oats, rather than the prepackaged varieties. Mix in fresh fruit or preserves, dried fruit, or a nut butter. Oatmeal is traditionally made with water, but you can substitute dairy milk, almond milk, or virtually any other kind for a creamier consistency. This is one of those go-to breakfasts if you’ve got less than 5 minutes.
2. Omelette
Eggs are one of the simplest, healthiest options to get your protein in the morning. Here’s your chance to boost your vegetable intake by folding any of the following into your eggs while they cook: peppers, onions, mushrooms, or tomatoes. Go easy on the cheese if you choose to add it, and how about some black beans for fiber and even more protein? Top your eggs with salsa to kick up the flavor, add some vegetables, and you have a complete meal.
READ MORE: Eat More Greens In 2015 (Free PDF Cheat Sheet!)
3. Smoothie
It’s no surprise that smoothies are so popular. With the right ingredients, you can literally drink your next meal, a great option for people on the go who just don’t feel like preparing a big dish. Blend a refreshing treat starting with milk, coconut water, or orange juice. Add frozen bananas, berries, or your favorite tropical fruits, and peanut butter for protein. As far as vegetables, kale and spinach are readily available and perfect for a nutrient-packed green smoothie.
READ MORE: Top Places For Smoothies in Wilmington, NC
You can assemble everythingthe night before, refrigerating or freezing your prepackaged ingredients, and then throw them in the blender in the morning.
3. Yogurt
Yogurt is a major source of calcium, vitamin D, protein, and beneficial probiotics. A major caveat, however, is that you should pay attention to its sugar amounts. Flavored yogurt, whether regular or Greek, tends to be the worst offender, so read those nutrition labels carefully. Nutritionists recommend starting with plain yogurt and flavoring it with small amounts of honey or another natural sweetener, and using fresh fruit whenever possible. Dress it up with some or several flavors of granola from our bulk section for added crunch. Make a dessert-like parfait by layering the yogurt, fresh fruit, and granola or nuts.
5. Sandwich or Burrito
You don’t have to limit yourself to conventional “breakfast foods,” as long as you eat a blend of healthy ingredients to satisfy your hunger and keep you energized throughout the day. Have that turkey sandwich now, for example, rather than waiting for lunchtime to arrive. Go ahead and add a slice of cheese for calcium, but choose a low-fat/low-sodium option or, better yet, a slice of avocado instead of mayo for a healthier creamy flavor. If regular sandwich bread sounds boring, build your sandwich on a croissant, an English muffin, or even a whole wheat waffle.
All of these are healthier alternatives to fast food. Later in the day, when you’re most at risk for an energy slump, your body will thank you for eating a good breakfast. Be careful of skipping breakfast (or having something small like an energy bar) and then trying to make up for it with a large lunch. This plan will most likely backfire, especially if you indulge in a lot of carbs that will leave you feeling bloated and ready for a nap.
Eating a variety of nutrients is key, as is incorporating as many food groups as you can to get protein, fiber, and important vitamins. For even greater health benefits, choose organic and locally grown items when possible.
Sometimes, thereÕs just not enough minutes in the day to make your own breakfast, even with these classic staples. You can still have a healthy meal on the go! Stop by the hot bar at Tidal Creek, grab a fresh smoothie, pick up a grab-and-go-meal, or make your own yogurt granola parfait from the salad bar to go! Click here to see the Tidal Creek Co-op Caf menu.
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