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If mornings are a tad chaotic at your house, taking the time to prepare a healthy, gluten-free breakfast may seem like a luxury you can't afford. But in reality, breakfast really is, as your mom probably told you, the most important meal of the day. Not only does breakfast help with weight management by revving up your metabolism first thing in the morning, but breakfast eaters also have more positive attitudes and perform better at work and school. Starting your day with a nutritious gluten-free breakfast has a positive impact on your entire day.
Breakfast is the first meal you eat after you wake up — after you've "fasted" for eight or more hours (hence the clever name for this meal: break fast). Your body is literally starved for nutrition and restoration to get going for the day ahead. Yet many people aren't hungry, or at least they think they aren't hungry — and most people are frantically rushing to get themselves or others out the door. Usually, what's sacrificed in this whirlwind of chaos is a healthy breakfast.
Grab'n go starters
If you're limited on time, you still have plenty of nutritious gluten-free foods to choose from. The trick is to stock up on wholesome foods that are easy to eat and that you can take with you as you're running out the door. And the foods don't have to be traditional breakfast foods. Here are some suggestions:
- Cottage cheese (with or without fruit) in travel packaging
- Fresh or dried fruit or "fruit in a cup" products
- Gluten-free crackers with cheese slices
- Hard-boiled eggs (for extra flair, make them deviled)
- Leftover gluten-free pizza
Trail mix is a fancy way to describe a mixture of nuts, dried fruit, and other bite-sized munchies, and it makes a great portable breakfast. Calling it trail mix gives the illusion that it's nutritious, even though some people work to dig out the chocolate chips! You can buy pre-made mixes, but be careful because some of the dried fruits (especially dates) are coated in oat flour, and some of the nuts have seasonings on them that may contain gluten. It's easy to make your own using your favorite gluten-free ingredients, which may include
- Nuts (like peanuts, almonds, and cashews)
- Dried fruit (like raisins, apricots, banana chips, and cranberries)
- Chocolate chips or chunks
 | If you know you'll be rushed in the morning, pack a breakfast-on-the-go meal the night before. Put trail mix, yogurt, an apple, and a small juice or water bottle in a brown paper bag and put it in the fridge. If you really want to embarrass your kids or spouse, decorate the bag with colorful hearts and doodles. And don't forget a spoon for the yogurt! |
Power-start with protein
Protein really does pack a nutritional punch, regulating blood-sugar levels and providing lots of time-released energy throughout the day. By starting your day with a meal high in protein, you're giving yourself a nutritional boost that can carry you for hours.
 | Not only does protein provide sustained energy, but it helps you lose weight. Protein stimulates the secretion of glucagon, a hormone that tells your body to mobilize fat and begin breaking it down. This reduces fat stores and, ultimately, your waistline. |
Fortunately, high-protein foods are plentiful in the gluten-free diet. In fact, many of the foods found on "traditional" breakfast menus that aren't gluten-free, such as bagels and pancakes, actually offer very little in the way of protein. In contrast, many foods that are inherently gluten-free, such as eggs and meats, are very high in protein.
From a gluten-free standpoint, whether your protein is from plant or animal sources really doesn't matter. Eggs are an obvious source of protein for breakfast, but you can incorporate plenty of other protein sources into your first meal of the day:
- Canadian bacon or ham slices
- Dairy products (lowfat milk, cheese, and yogurt)
- Lean sirloin or steak strips
- Protein shakes and smoothies
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