We’ve all heard breakfast is the most important meal of the day, and it’s true!
But let’s be honest: Mornings can be chaotic. Between getting ready for work, packing lunches and chasing kids out the door, breakfast often gets pushed aside.
That’s why National Better Breakfast Month in September is the perfect reminder to start your day with something nutritious, for you and your family.
Eating a balanced breakfast helps you stay sharp, focused and energized. It also gives your body the vitamins and minerals it needs to power through the day.
So, what makes a good breakfast?
Independent reporting for Pine Bluff & Jefferson County since 1879.
It’s all about balance. According to the 2020-2025 Dietary Guidelines for Americans, aim to include foods from MyPlate:
Whole grains — think oatmeal, whole-grain cereal or whole wheat toast.
Lean protein such as peanut butter, eggs or Greek yogurt.
Low-fat dairy such as milk, cottage cheese or yogurt.
Fruits and veggies — either fresh or frozen — both work!
Need ideas? Try a creamy strawberry-blueberry smoothie or a breakfast wrap loaded with scrambled eggs, spinach, tomatoes and bell peppers. These combos are not only good for you, but they’re also tasty.
Busy morning? No problem. Try these quick tips:
Cook ahead: Prep breakfast the night before. Overnight oats or egg muffins are easy to reheat and grab.
Bag it up: Make a to-go breakfast in the evening. Pack a yogurt parfait or wrap up a breakfast burrito.
Plan it out: Decide what you’re having the night before. Lay out ingredients for a smoothie or set your coffee maker timer so you’re ready to roll.
With just a little planning, you can enjoy a breakfast that fuels your body and mind, no matter how hectic your morning gets.
Celebrate Better Breakfast Month by trying out this easy breakfast burrito recipe. It’s quick, delicious and packed with nutrients to kick-start your day.
Breakfast Burrito
The protein and fiber in this bean, vegetable and yogurt breakfast burrito make great additions to your morning meal.
INGREDIENTS
1 1/3 cups black beans — cooked, mashed with 1 teaspoon canola oil, or use canned vegetarian refried beans)
4 tortillas, corn
2 tablespoons red onion, chopped
1/2 cup tomatoes, chopped
1/2 cup salsa, low-sodium
4 tablespoons yogurt, non-fat plain
2 tablespoons cilantro, chopped
DIRECTIONS
Mix beans with onion and tomatoes.
Microwave tortillas between the two sheets of slightly damp white paper towels on high for 15 seconds.
Divide the bean mixture between the tortillas.
Fold each tortilla to enclose filling.
Place on microwave-safe dish and spoon salsa over each burrito.
Microwave on high for 15 seconds.
Serve topped with yogurt and cilantro.
Makes 4 servings.
Contact your county extension Family and Consumer Science agent for more recipes and ideas. To learn about extension programs in Arkansas, contact your local Cooperative Extension Service agent or visit www.uaex.uada.edu.
Source: https://www.myplate.gov/recipes/black-bean-burrito Healthy Recipes Michigan Department of Community Health.
Teresa Henson is an extension assistant professor of nutrition with the University of Arkansas System Division of Agriculture.