The key to a good breakfast is balance. Include lean protein, whole grains and fresh, frozen or canned fruits and vegetables. For example, oatmeal cooked with low-fat milk and sliced almonds and berries or crust-less quiche with mixed veggies, low-fat cheese and a slice of whole-wheat toast.
Too much caffeine can interfere with sleep, can make you jittery and can cause you to lose energy later in the day. Skip unwanted calories and sugar by drinking it as plain as possible.
Preparing the week's lunches over the weekend — bake chicken, chop veggies, steam rice. Make sure your options include a combination of lean protein and carbohydrates.
Fruits and veggies add color, flavor and texture, plus vitamins, minerals and fibers to your plate. Don't let winter stop you from enjoying produce either. It might be harder to find fresh options, but frozen and canned are great alternatives.
Making meals at home doesn't have to zap the last bit of your time and energy. The trick is to plan ahead. Use shortcuts such as pre-cut or frozen veggies and keep staples on hand such as low-sodium broth, herbs and lemons for flavoring. A quick and easy idea is to turn leftover beef into stew with beans, no-salt-added diced tomatoes and pre-cut veggies.
This project is/was funded in part by the Missouri Department of Health and Senior Services Maternal and Child Health Services Contract #DH150006012 and is/was supported by the Health Resources Services Administration (HRSA) of the U.S. Department of Health and Human Services (HHS) under grant #B04MC28109, Maternal and Child Health Services for $9,095,311, of which $0 is from non-governmental sources. This information or content and conclusions are those of the author and should not be construed as the official position or policy of, nor should any endorsements be inferred by HRSA, HHS or the U.S. Government.