“Nutrition Newbie” is a series focused on basic nutrition information and tips.

Special Blog Post By: Alex Navarro, Second Harvest Food Bank Nutrition Educator (San Mateo County)

There is one message from our parents and teachers that still stands strong in the nutrition world today: “Breakfast is the most important meal of the day.” This comes to us as no surprise, yet most are still skipping breakfast because they just can’t seem to find the time. Before I try to convince you that all you need is two minutes the night before, let us go over the great benefits of this morning meal.

Breakfast gets your body and brain fueled to start your day by positively impacting your energy level, your blood sugar level, and even your ability to focus and concentrate. USDA reports that breakfast may help improve school children’s scores in math, reading, and standardized tests. Studies also have found that children and adults who regularly eat breakfast are less likely to struggle with weight problems. According to diabetes.org, people who eat breakfast tend to take in fewer calories in the day than their non-breakfast-eating counterparts.

When considering tasty breakfast ideas, I also look for something quick and healthy, and rich in protein and fiber. The answer was overnight oats! Overnight oats are basically oats that are soaked overnight and absorb whatever liquid you have them in. The combination of toppings and flavors are endless.

All it takes is two minutes the night before. The base recipe is to add equal parts of oats and liquid (I prefer almond or soy milk) into a small glass jar or container. I like to add chia or flax seeds, some type of nut butter, and my fruit of choice.

Here is one of my favorite overnight oats recipes:

  • ½ cup oats
  • ½ cup vanilla almond milk
  • 1 tbsp. chia seeds
  • 1 tbsp. almond butter
  • Handful of blueberries or ½ a banana
  • Mix all ingredients. Store covered in refrigerator overnight. The following morning, grab-and-go, and enjoy! You can take it with you, and no need to heat up. All you need is a spoon and your appetite.

    ***Read past Nutrition Newbie posts!