Stay Energized with These Five Nutritious Breakfasts
Image credit: Elizabeth Scinta for The Campus Trainer
"Breakfast is the most important meal of the day."
For college students, that saying is especially true, and it’s also a meal that is often skipped over. Students are often running out to class first thing in the morning or might not have the financial resources available to purchase items for a healthy breakfast. Students should be aiming to eat the nutritious breakfast their parents always nagged them about when they were younger because it can help them have a more productive day.
"Having a nutritional meal first thing in the morning provides your body and brain with the fuel you need to be productive. In addition, it provides essential nutrients to keep your energy levels up throughout the day and can actually prevent you from overeating later in the day," Colleen Carrion, the Director of Sports Nutrition at The University of Maryland, said.
Focus on including complex carbohydrates, lean protein, healthy fat, fruit and vegetables into your breakfast, according to Carrion. In simpler terms, whole wheat toast, eggs, avocado, overnight oats and yogurt all suffice as healthy and nutritious options. Most of these options can be found in the dining hall or made on your own if you have a kitchen.
Overnight Oats
Overnight oats are an excellent option for college students because they’re made the night before, which makes them a quick grab-and-go morning meal.
TargetExpress on Route 1 sells premade overnight oats from Purely Elizabeth and Quaker Oats, as well as many other brands; the prices range from $1.29 to $7.49. There are lots of flavors available, but if you want to make your own, one easy recipe is Quaker Lower Sugar Instant Oatmeal Maple and Brown Sugar. If you want your overnight oats to have extra protein and potassium, you can add peanut butter and a banana.
Make the oatmeal the night before you want to eat it, add a spoonful of peanut butter, and store in the refrigerator until morning. When you're ready to eat breakfast, take it out of the fridge and add your sliced banana to it. There are different variations of overnight oats, so check out some other options here.
Fruit and Yogurt
"As a student who is still on the dining plan, I like to get fruit from the dining hall, cut it up at night, put it in the fridge and eat it in the morning with yogurt," said Ellie Isleib, a sophomore special education major.
Greek yogurt can be purchased from the TargetExpress for $5.69 and paired with Bear Naked Vanilla Almond Granola for $4.49 and a banana for $0.29; breakfast for a week can be made for under $11. Students on dining plans can make this exact meal in the dining hall.
Avocado Toast
Avocado toast is another nutritious breakfast option filled with fiber and complex carbohydrates. Pairing an egg with your avocado toast will give you the protein needed for a balanced meal. A single avocado at TargetExpress can be purchased for $1.29, and whole-grain bread can be purchased for $2.99, resulting in this meal being under $5.
If you go with that option, make sure to prepare it in the morning because avocados tend to go brown very quickly. However, here are some tips to keep your avocado from browning too fast.
Eggs
Eggs are a breakfast staple. They are good on their own and are also great on the side. Any of the previously listed meals can be eaten alone or paired with a side of scrambled eggs. Eggs take no more than 10 minutes to make and keep you full for a long time. Eggs are available most mornings in the dining hall or a dozen can be bought at TargetExpress for $1.39.
Protein Bars
Protein bars are very popular among college students because they’re a grab-and-go meal and they’re relatively cheap; a box of 12 CLIF crunchy peanut butter energy bars is $14.59. With 11 grams of protein, it's not the worst option for students who are on the go.
“Most students don’t have time in the morning to sit down for breakfast. This forces students to resort to things that are quick and easy like bars, yogurts or prepackaged foods,” said Weston Shiblie, a sophomore business major.
When choosing breakfast bars, it's a good idea to look for bars that don't have a lot of added sugar in them. Selecting a bar that is high in fiber and protein will make you feel fuller for longer, which can help you last until lunchtime. Some great options are RxBars, Larabar and KIND bars.
Whatever you decide to do for breakfast, make sure that you're eating something that has nutritional value so you can conquer the day with a full tank of energy!
