Quick breakfast ideas![bowl of cereal](~/media/healthServices/publichealth/images/nutrition/cereal.ashx)
Be sure to take time to eat breakfast to provide energy to "start your head" for the day ahead. Winning breakfasts that are quick, easy and healthy include:
- bagels with your favorite lowfat cream cheese
- ready-to-eat cereal topped with sliced banana and yogurt
- quick hot cereals
- bran muffins served with fresh fruit
- peanut butter on toast with milk
- dinner leftovers wrapped in a tortilla
- yogurt sprinkled with whole grain cereal
- breakfast shakes can be made with milk or yogurt, fruit and a teaspoon of bran
Pasta/Noodles
Pasta can be used to create delicious and healthy meals in a short time. Mix any cooked pasta with your favorite cooked vegetables, add herbs and a sprinkling of Parmesan cheese and you've got a family-pleasing meal.
Beans
Beans are fiber-rich, inexpensive and the canned varieties are quick to prepare. With pre-planning and soaking beans overnight and cooking in a crock-pot all day, a healthy meal will be ready for dinner after a busy day for a hungry family.
Stirfry
Stir-frying is a method of cooking foods over high heat with very little oil, and it's fast and easy. In a skillet or wok cook bite-size pieces of meat, chicken or fish and stir-fry in a small amount of oil over medium-high to high heat until cooked through. Add chopped vegetables and cook until just done.
Salads and sandwiches![pita sandwich](~/media/healthServices/publichealth/images/nutrition/pitasandwich.ashx)
Salads and sandwiches can provide a meal with little effort. Add cooked rice, canned beans or marinated vegetables to lettuce salads for a more filling dish. Add leftovers to a tortilla to make a tasty "wrap".
Snacks and desserts
Just like a car needs gas to run its engine, your body needs food for fuel to keep you healthy and energized. When you feel hungry between meals, your body is sending you a signal to refuel. Think of snacks as healthy mini-meals. Healthy snack ideas include fresh fruit such as grapes or a sliced apple, low fat yogurt, whole grain crackers, graham crackers, pretzels or air-popped popcorn. Small amounts of prepared foods, like leftovers, work well for a quick pick-me-up. For a delicious dessert, top frozen yogurt with fresh berries or canned peaches. Make your own juice cubes by freezing 100% fruit juice in ice cube trays; lay a plastic fork or spoon in each one to use as a handle.