Breakfast is one of the most important meals of the day. Because it provides energy and nutrients to accomplish physical and cognitive tasks, it is particularly important for students, who must absorb new information and perform well on exams and in presentations. Busy students typically rely on quick breakfast items, such as white-flour bagels, pastries or doughnuts. However, several healthy breakfast items can help provide the energy and focus needed by students to excel.
Smoothies are ideal breakfast items for students with busy school schedules. They are easily portable, so you can enjoy them between classes or on study breaks. Fruits, which serve as the base for these beverages, provide a wealth of vitamins and minerals for optimal physical and mental function. Choose fruits such as apples, oranges, pears, bananas, tangerines, papayas and berries to obtain a wide variety of minerals and vitamins. Add 1 cup of soy milk or skim milk to add calcium, as well as protein for consistent energy.
Egg whites help provide energy for cognitive and physical functon. However, unlike whole eggs, they are free of saturated fats and low in cholesterol, which can contribute to blocked arteries and heart disease. Chop fresh vegetables, such as onions, spinach leaves, tomatoes, bell peppers and garlic. Saute these vegetables with some eggs whites for a nutritious breakfast that can keep you full until lunch time.
Oatmeal is an abundant source of protein and B-vitamins, which can enhance learning, reduce test anxiety and improve mental performance. It also contains dietary fiber, which helps manage blood glucose levels and prevent fatigue. Top oatmeal with fresh berries, such as blueberries or strawberry slices, to add vitamin C and antioxidants, which can help support immune system function and prevent cellular damage. If you prefer a sweeter breakfast dish, add 1 tbsp. of honey instead of refined sugar.
Yogurt makes a quick, easy breakfast item for busy students on the go. It provides calcium, which helps support bone health. It also provides protein for energy and mental focus. Opt for plain, low-fat yogurt instead of flavored yogurt, which typically contains added sugars. Add granola or flax seeds to add a crunchy texture to yogurt. Top with fresh berries or banana slices for flavor and added vitamins.
- "Very Vegetarian"; Jannequin Bennett; 2001
- "Healthy Breakfast"; Tarla Dalal; 2001
- yogurt image by anshuca from Fotolia.com
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.