Elevated Nutrition and Wellness

Breakfast on-the-GO!

By Jenna McLeod, UNF Graduate Student and Dietetic Intern

There are some mornings you are in a rush to get yourself out the door and on to the next task.  On these busy mornings where, it is easy to skip over eating a nutritious breakfast.  However, in order to energize your day and help you cross all the tasks on your list, it is important to properly fuel your body. While breakfast is essential to give you a jump-start on your day, it also has many other benefits.

Kick Start Your Metabolism

While we’re sleeping, our bodies slow down our metabolism.  Breakfast is the best way to kick start our metabolism for the day.  The extra boost is an essential part of both weight loss and weight maintenance.

Mold Your Day

People who eat breakfast tend to make better meal choices throughout the day.  A quick and nutritious meal in the morning can help you feel full longer, avoid over eating and be more likely to choose the healthier option.  Breakfast has also been shown to help improve your vitamin and mineral intake to meet the daily recommendations.

Boost Your Attitude and Focus

Research shows that those who eat breakfast are more likely to have better concentration and a better mood throughout the day.  Hunger pains and a grumbling stomach can be distracting during the workday.  Add some pep in your step and clear your mind by adding a protein-packed breakfast to your morning.

Oatmeal Breakfast Bars

Prepare for your week by making these easy to grab breakfast bars.  Packed with protein, fiber, and omega-3s, these bars are a great on-the-go start to your morning.


  • 2 ripe bananas
  • 2 C quick oats
  • 1 Tbsp flaxseed meal
  • 1 Tbsp chia seeds
  • 1 Tbsp dry quinoa
  • 2 Tbsp brown sugar
  • 1/4 cup walnuts
  • 1/2 tsp sea salt
  • 1/4 tsp cinnamon


  • Preheat your oven to 350 degrees. Grease an 8×8 pan.
  • Mash the ripe bananas with the back of a fork until completely smooth
  • Place 1 cup of oats and the rest of the ingredients into a food processor. Pulse several times. Mix in the remainder of the oats with a spoon
  • Stir the mashed bananas into the mixture until the dry ingredients are completely coated. Pour into the pan until the batter is evenly spread.
  • Bake for 20-25 minutes or until the edges are lightly browned. Allow to completely cool, and cut evenly into squares.


In a Rush? Try These Quick and Easy Breakfast Ideas!

  1. Oikos Triple Zero Greek Yogurt with fresh fruit and granola.
  2. Oatmeal with chia seeds and blueberries.
  3. Whole wheat toast with avocado slices, sea salt and red pepper flakes.
Written by:

Hi! My name is Eleanor, I have a love for delicious and nutritious dishes, the outdoors, great people, and good times! I am a Registered Dietitian and an enthusiast when it comes to learning about health and how I can help others to feel their best. Learn more about living vibrantly on my site and take your health to the next level with a more individual approach when you meet with me.

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