Myth: There are no new quick and easy weekday breakfast ideas for me and my family.

Answer: BUSTED!

Breakfast is an important meal but it can be hard to figure out what to eat first thing in the morning. Whether you and your family have time to sit down and eat together during the week or if you want some ideas as you head out the door, these tips will get you started.

1. Think different! Cereal is not your only option for breakfast. Leftovers from the night before are OK to eat in the morning. Or try a whole wheat pita with eggs and diced tomatoes as a grab-and-go or sit-down option.
2. Other grab-and go-ideas: low-fat yogurt, fruit, whole wheat crackers and hummus.
3. Most of us don’t get enough vegetables in our diet. Breakfast may provide some opportunities to add these nutrient-packed and low calorie foods. Try hummus and carrots, or raw veggies with low calorie dip. The good thing about veggies is that they fill you up so you are good to go until lunch.
4. Make a smoothie in the morning to sip on your way to work or school. This is a good way to add low-fat milk or yogurt and fruit to your diet. An interesting tip: add some spinach leaves to your smoothie. You won’t taste them and this is another way to get more daily vegetables.
5. Plan it! While you are washing the dinner dishes or setting aside everyone's clothes for the next day, plan what you will have in the morning before you head out the door. Start with these suggestions and have your family members conjure up some new breakfast ideas.

Try these No-Bake Breakfast Bars for a new morning treat. They can be made quickly and easily ahead of time and they're perfect for a breakfast on-the-go.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: It’s too hard to make something quick and easy to eat on my way to work.

Answer: BUSTED!

Put down the convenience store sandwich or hand-held breakfast food and make it at home. You’re not alone if you buy your early morning on-the-go food on your way to work. These quick-to-eat and portable foods are popular with those seeking early morning dashboard dining. And the flavors in these products are decidedly making use of more ethnic flavors than in the past.

There are at-home alternatives to frozen or heat-and-go stuffed sandwiches that are more nutritious. Why make them at home? You control the ingredients meaning you can keep the calories, fat and sodium low. And you control the flavors. You can use a particular sauce, spice or herb to liven up your early morning feast.

Here are some ideas to make your grab-and-go breakfast a hit with your taste buds while also boosting nutrition:

• Make a whole wheat pita pocket the ‘delivery vehicle’ for your filling. Whole wheat adds fiber and other nutrients and it will fill you up. Whole wheat tortillas are another option.


• Choose your protein. It can be lean, cooked, grilled chicken strips, low-fat shredded cheese, garbanzo beans, nuts or seeds.


• Add the crunch with foods like diced apples, shredded cabbage or peppers.


• Now comes the flavor and your creativity. Vegetables such as roasted tomatoes add a smoky flavor. You can mix ethnic sauces with the filling ingredients to keep your taste buds interested: sweet orange sauce, teriyaki sauce or hoisin sauce. Some of these sauces may be high in sodium, so keep the amounts low. You can use herbs and spices such as black pepper or curry instead of these sauces for flavor without the calories or sodium.

So start making your at-home versions of hand-held breakfast foods – you’ll save some money while you’re at it!

For more information about healthy eating, visit MissouriFamilies.org

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933