Written by: Cassie Vanderwall
We have heard it over and over; breakfast is the most important meal of the day. Despite this fact, breakfast is commonly missed by many. Therefore, it is vital to continue to tout the many benefits of breakfast and highlight quick, easy and healthful products that can help break the fast.
Researchers have confirmed that people who eat breakfast:
- Have stable energy levels throughout the day.
- Have improved mental focus.
- Manage their appetite and tend to eat appropriate portions for the remainder of the day.
- Maintain a healthy weight.
The breakfast food aisle seems to be getting longer and longer and is typically overflowing with colorful boxes, goofy looking characters and the rich smell of coffee. When venturing into the inner aisles of the grocery store, it is important to have a plan to ensure you are in and out without any unwarranted items in the basket.
The following are RD-approved products that are tasty, reasonable in cost, and use simple ingredients. The links provided will bring you to the products sites for further ingredient, price and nutrition information.
Uncle Sam’s Original® Cereal was created in 1908 and is an oldie, but a goody! It is a simple cereal made with toasted wheat berries. This choice also has whole flaxseeds for additional fiber. It would be best if the flaxseeds were ground to provide additional omega-3’s.Uncle Sam’s has only 4 ingredients: whole wheat kernels, flaxseeds, salt and barley malt. 
Since it is unsweetened it is recommended as a topping, but after some taste bud retraining it can make a great breakfast! There are additional varieties, which help to boost flavor, including Skinner’s Raisin Bran®, which is simply Uncle Sam’s plus raisins.
Ezekiel® Sprouted Grain Cereals with almonds or flax are another option for cold cereal. These cereals are composed of a variety of sprouted grains and lentils to provide a rich source of lean protein, fiber and a natural source of vitamins and minerals.
For persons seeking a healthful gluten-free cereal, my vote goes to Erewhon® Crispy Brown rice and Corn Flake cereals. Crispy brown rice is an alternative to traditional crisped rice cereal. Both cereals are gluten-free and only have two ingredients!
These cereal choices provide a sound whole grain source for breakfast. Pour on organic low-fat dairy, such as 0-1% cow or goat’s milk or a low-fat kefir for lean protein and add a whole fruit and before you is a balanced breakfast that takes minimal time, but packs a whole lot of nutrition!
Smoothies are quite trendy right now and are best if made at home. It is difficult to control the sugar content when consumed commercially. A simple smoothie recipe that will provide a boost of energy in the morning is: ½ cup low-fat milk or kefir, 1 cup frozen fruit, 1 cup spinach and 1-2 Tablespoons of ground flax or chia seeds. This concoction provides 250 Calories, 6.5g healthy fat, 35g (2 servings) carbohydrate with 10g fiber and 12g protein.
Let’s not forget about the beloved toaster! Two slices of toasted bread or waffles can also be the foundation for a healthful morning meal. Ezekiel® also makes a sprouted grain bread, which like the cereal is composed of an assortment of sprouted grains and thus is higher in protein, vitamins and minerals than other breads. However, this bread is typically more expensive and needs to be refrigerated. 
Brownberry® Natural Wheat bread and Pepperidge Farm’s® Stone Ground 100% Whole Wheat breads are comparable in ingredients, nutrition and price and are great runners’ up.
The best waffle is Kashi’s Heart-to-Heart® 7-Grain waffles. Most of the ingredient list includes a variety of vitamins and minerals used to enrich and fortify the grains. These waffles provide a good source of fiber without the card-board flavor and texture.
Most do not partake in dry toast or waffles, so I encourage my clients to spread on a heart healthy fat such as almond or peanut butter and top with a whole fruit such as banana, apple, or pear.
If there are a few minutes to spare, hot cereal is another hearty option. Rolled oats provide an ideal source of whole grain, fiber and b-vitamins. Three-fourths cup of oats soaked in water with 1 tsp lemon juice over night provides another quick option for the morning. Add 1-2 Tablespoons of nuts (almonds or walnuts) and seeds (ground flax or chia) for a healthy source of fat and protein for about 400 Calories.
That concludes my simple list of quick, easy and healthful breakfast items. I would love to hear from my readers, any top-of-the-line products that are a great way to start your day?
Stay tuned for as we head to the aisles to compose a healthy lunch!
