Breakfast in a hurry

Breakfast – the most important meal of the day.  But what if you have no time, running late?  Do you need to grab something as you go out the door?  Are there any breakfast bars you should keep stocked in your pantry to “grab and go”?  The October issue of Environmental Nutrition reviewed numerous “Breakfast in a Bar” for nutritional quality.  I take these bars with me for a quick “snack” during the day.  Or when on a trip, if we are going to a late lunch, I snack on one of these bars to get me to lunch time. 

What to look for when choosing a breakfast bar:

1. Fiber – look for at least 3 grams of fiber.
2. Protein – look for at least 4 grams of protein.
3. Sugar – no more than 11 grams of sugar.  Sugar has 4 calories a gram so 11 grams of sugar would be 44 calories.
4. First ingredient:  look for whole grain (e.g. oatmeal), fruit or nuts as the first ingredient.  If 1^st ingredient is sugar, skip it.

Healthy Breakfast bars

•  Healthy choices for breakfast bars can contribute fruit, whole grains, nuts or seeds to your day.  If these are the first ingredients in the breakfast, you are adding nutrients to your day.
• Add some protein with the breakfast bar – some yogurt, a glass of milk.  Protein has “staying power” and you won’t be as hungry later in the morning. Or, the article suggests spreading your breakfast bar with some nut butter:  peanut butter, almond butter.
• Add some 100% juice – not a complete breakfast but a breakfast bar and juice will give you some quick energy and more nutrients than a bar alone.

Some Top Rated Breakfast Bars (adapter from Breakfast in a Bar, for a full list go to this link).

Breakfast Bar	Calories	Total Fat (g)	Protein (g)	Carbs (g)	Sugars (g)	Fiber  (g)
Clif Bar Nut Butter Filled, Organic Banana Choc., PB	230	10	7	27	11	3
Kind Breakfast Bars, Maple Cinnamon (2)	210	9	8	26	10	4
Kind Breakfast Bars, PB (2)	230	11	5	28	8	5
LaraBar Nut&Seed Crunchy Bar, Dark Choc. Almond	200	15	5	13	7	4
LaraBar Nut& Seed Crunchy Bar, Almond Cranberry	190	14	5	14	8	4
LaraBar Nut& Seed Crunchy Bar, Maple Cinnamon	200	16	5	12	6	4
Nature Valley Biscuits, Honey (4)	230	9	4	34	11	4
Nature Valley Biscuits, Lemon Poppy Seed	230	9	4	33	10	4

Not in the mood for a bar?  Quaker has a number of grab and go choices that you can eat for breakfast, as a snack or before you work out for an energy boost.  The first ingredients of the Quaker Breakfast Square, Peanut Butter flavor is whole grain rolled oats, and peanut spread.  There is no high fructose corn syrup and each square provides 23 grams of whole grains per serving.  So, a good way to add some whole grains to your day.   The Baked Apple Cinnamon has a little more sugar and less protein but would contribute whole grains to your day.  So many Americans are lacking whole grains, this would be a way towards the goal of half your grains should be whole grains.  And a good way to add some fiber to your day.

Breakfast “Grab and Go” from Quaker	Calories	Total Fat (g)	Protein (g)	Carbs (g)	Sugars (g)	Fiber  (g)
Quaker Breakfast Squares, Peanut Butter	250	10	6	35	11	6
Quaker Breakfast Squares, Baked Apple Cinnamon	210	4.5	3	41	13	5

No time for a real breakfast, then stock your pantry with some breakfast bars or breakfast squares.  Want to bring healthier snack to work and avoid the 3 PM vending machine blues?  Bring one of these bars/squares with you.  Need a snack before a game after school?  Buy some 100% juice and eat one of these bars for a healthier snack.    

Sources:  Breakfast in a Bar, Quaker   Image Source:  Clif, Quaker, LaraBar