February marks National Hot Breakfast Month and we want you to celebrate by making yourself a hot – and healthy – breakfast.

Breakfast simply means to “break-the-fast.” Your body tends to burn fewer calories as you sleep. Burn more calories and jump-start your metabolism by eating breakfast.

Researchers have consistently found that breakfast benefits men and women of all ages.

• Children who are hungry in the morning have reduced concentration abilities, problem-solving skills and muscle coordination, all important in reading, writing and math.

• Adults who consume breakfast have improved ability to perform tasks that require memory.

• Breakfast helps to prevent mid-afternoon cravings for sweets.

Here are some tips to maximize your breakfast experience.

Start with whole grains

Whole grain carbohydrates provide energy, fiber and lots of vitamins and minerals. In order to add healthy carbs to your breakfast, try oatmeal and whole-grain products such as bread, cereal, muffins or waffles.

Add protein

Proteins contain amino acids that build, maintain and replace tissues throughout the body. Try lean proteins like an egg, slice of cheese, Greek yogurt, kefir, nut butters, cottage cheese, Canadian bacon or a sprinkle of wheat germ atop just about anything.

Remember fruits and vegetables

Fruits and vegetables are loaded with antioxidants, fiber, vitamins and minerals. It’s easy to incorporate fruits at breakfast since Mother Nature packages many of them in a ready-to-go container. Before heading out the door, grab a banana, pear, apple, grapefruit or other seasonal selection. Frozen berries and tropical blends can be whipped into a smoothie. Chopped vegetables like spinach, broccoli, carrots and tomatoes can be added to your morning omelet or served up raw in a juice.

Hot and healthy breakfast items

• Oatmeal topped with walnuts or almonds, fresh fruits and kefir.

• Whole wheat muffin sandwich, made with whole eggs or egg whites, Canadian bacon and reduced-fat cheese.

• Greek yogurt with fresh berries; whole wheat toast with almond butter.

 

Quick Breakfast Burrito

Serving: 1

Ingredients:

• 2 large eggs

• 1 tablespoon Colby Jack shredded cheese

• 1 whole wheat tortilla

• 2 tablespoons mild chunky salsa

Directions:

In a microwave-safe bowl, scramble eggs and cheese together. Microwave on HIGH for approximately 1 minute, or until eggs are set.

Place eggs in the tortilla and top with salsa, Wrap in foil for a healthy breakfast on the go.

-- Tracey Shaffer, RD, LD, is a Hy-Vee dietitian at the Blue Springs location The information provided should not be construed as professional medical advice. Email her at tshaffer@hy-vee.com.