You've always heard that breakfast is the most important meal of the day, and here is the scientific proof: 
  • Diabetes: Skipping breakfast may increase a woman's diabetes risk, according to a study published in the American Journal of Clinical Nutrition. 
  • Heart Disease: The study found that skipping breakfast was associated with heart disease in men, along with hypertension, insulin resistance and elevated blood sugar levels. 
  • Memory: A 2005 Journal of the American Dietetic Association review of 47 breakfast-related studies found that eating breakfast is likely to improve cognitive function related to memory and test grades. Translation: Eating breakfast makes you smart! 
  • Weight Loss: In one recent study published in the journal Obesity, people who ate breakfast as their largest meal lost an average of 17.8 pounds over three months compared to only 7.3 pounds for those that ate the same number of calories, but ate later in the day. 
  • Children: Breakfast helps children pay attention, perform problem-solving tasks, and improves memory. Adult brains work better with breakfast as well.

Among the reasons people give for NOT eating breakfast is that they are not hungry in the morning. However, many people who start eating the right foods in the right amount at regular intervals will notice that they do develop an appetite for breakfast. Another reason breakfast is often skipped is lack of time. Read through the tips below for making breakfast quick and easy.


Tips for a Quick and Healthy Breakfast
  • Hard boil eggs at the beginning of the week for a quick breakfast or snack throughout the week.
  • Make an omelette in less time by chopping your vegetables the night before. You can heat leftovers for breakfast another day.
  • Try the overnight oatmeal recipe - it can be saved in the refrigerator so make enough for several days. Packets of PLAIN oatmeal can be stored in your desk drawer - add a little hot water, some cinnamon, and nuts for breakfast at the office.
  • Peanut butter on whole grain toast with fruit on top is a healthy and portable breakfast choice.
  • Think outside the box (especially the refined cereal box), leftovers from dinner can also be a breakfast.
  • Make a smoothie to drink on the way to work. You can double the recipe and use the other half as your mid-afternoon snack.
  • Plan ahead at the grocery for the items you will need for breakfast each week.
Summer Vegetable Frittata
One serving of this dish is about 2 wedges.
Preparation Time: 30 Minutes 
Servings: 4

  • 9 eggs 
  • 1 tomato,diced 
  • 2 cloves of raw garlic 
  • 1/4 teaspoon ground black pepper 
  • 1/2 teaspoon salt 
  • 3 teaspoons Thyme 
  • 1/3 cup raw onion, chopped 
  • 1/2 cup red sweet peppers 
  • 1 cup zucchini, chopped, 
  • 1½ tablespoon olive oil

  1. Heat olive oil in a 10-inch nonstick skillet over medium heat. Add diced zucchini, bell pepper, onion, thyme, 1/4 teaspoon salt, 1/8 teaspoon black pepper, and minced garlic. Cover and cook 7 minutes or until vegetables are tender, stirring occasionally. Stir in tomato. Cook, uncovered, for 5 minutes or until liquid evaporates. 
  2. Combine eggs, remaining 1/4 teaspoon salt, and remaining 1/8 teaspoon black pepper in a medium bowl stir with a whisk until frothy. Pour egg mixture into pan over vegetables, stirring gently. Cover, reduce heat, and cook 15 minutes or until almost set in the center. 
  3. Cut into 8 wedges.

Totals Per Serving: 239 calories; 4.7 gm carbohydrate; 16.62 gm fat;
14.33 gm protein
Overnight Oats
Servings: 1 
Preparation Time: 15 minutes

  • 1/2 Cup rolled oatmeal 
  • 1/2 Cup liquid - Low-fat milk, almond milk, etc. 
  • 1/4 Cup yogurt 
  • 1/2 Cup apple, chopped 
  • 1/8 Teaspoon cinnamon 
  • 1 Teaspoon honey 
  • 1 Teaspoon chia seeds

  1. Add oatmeal to your container of choice 
  2. Pour in milk and yogurt. 
  3. Add in a layer of chopped apples 
  4. Top off with cinnamon, drizzle of honey, and chia seeds 
  5. Place in fridge and enjoy in the morning or a few hours later!

340 calories; 53.11 gm carbohydrate; 12 gm fat; 9 gm protein

Note: You can make many variations on this recipe by starting with an equal amount of oats and liquid and then adding different nuts,
fruits and/or spices.
Components of a Basic Smoothie
1) Liquid 
Start with 1/4 cup and add more if needed. Options: water, milk or milk substitute (almond, rice, soy, coconut), coconut water, or fruit juice. 
2) Fruit 
Use chopped fresh or frozen or a combination of both - strawberry, blueberry, pineapple, blackberry, raspberry, mango, peach, pear, orange, banana, etc.. 
3) Thickener 
To give your smoothie more body, or creaminess add ice, 1/2 ripe banana, extra frozen fruit, yogurt, 1 Tablespoon peanut butter, or soft tofu. 
4) Protein powder 
You can find a variety of protein powders at your grocery or health food store - whey, rice, hemp, pea, soy, etc. Add as directed. 
5) Power nutrients (optional) 
If you’re looking for a nutritional boost, add in wheat germ, flax, soy, greens (spinach, kale, wheat grass, etc) or a vitamin powder.

Smoothie Ratio: 
1 part fluid 
1 part ripe fruit
2 parts ice/frozen fruit/ thickener 
Nutritional booster

KNOW ABOUT Nutrition with Abby Kurth, Certified Clinical Nutritionist and Wellness Coach