Breakfast truly is the most important meal of the day. It gives you energy to start the day and does set your metabolism for the day. Why not burn more calories by having a perfect breakfast?
I recommend having a breakfast within an hour of waking and having around 400-500 calories, making it one of your biggest meals of the day (sorry, coffee and diet soda do not count as breakfast!) Breakfast should be packed with protein and complex carbohydrates. This is why having dairy is a key component to the perfect breakfast. Not only do dairy foods provide vitamins and minerals, but most are a perfect balance of carbohydrates and protein. Everytime you eat, you need both. I recommend for every 12-15 grams of carbohydrates per serving, you need 6-8 grams of protein. Guess what? Milk is exactly that balance. That's why it is perfect for a healthy and balanced breakfast. If you are not a breakfast person or are always running late, 8 ounces of fat-free or low-fat milk is quick and will get you going for the day.
Here is another idea to prepare the night before, no excuses to not make breakfast the most important meal of the day AND dairy good!
All you need:
1 (5.3 oz) container Dannon Oikos Greek non-fat honey yogurt
1/3 cup Hy-Vee steel-cut oats
¼ cup Hy-Vee non-fat milk
1-2 tsp Dole milled chia
¼ to 1/3 cup frozen Hy-Vee Cherry Berry Blend fruit
Hy-Vee cinnamon, as desired
All you do:
1. Combine yogurt, oats, milk and chia in a small bowl.
2. Alternately layer yogurt/oatmeal mixture with frozen fruit in a pint canning jar. Sprinkle cinnamon on top as desired. Cover with lid.
3. Refrigerate overnight or up to 2 days.