Greener BeeGreen TipsHealthful tips from Ellie Krieger: Two breakfasts, or none?

Breakfast is a common topic in the Wellness section. Skip it? Make it hearty? Cereal or protein? Healthful-eating columnist and dietitian answered a few questions on the subject in her recent online discussion.

Question: I am on a search for an easy and filling healthy breakfast. I’ve tried everything: shakes, green drinks, oatmeal, bagels, peanut butter sandwiches, egg sandwiches, you name it. But either they don’t keep me full, they aren’t as healthy as I’d like, and/or they give me heartburn. The closest I came was the green drinks, but I used banana in them to keep me full, and I have since come to find out banana upsets my stomach. Any suggestions?

The answer for you might just be to eat two breakfasts. It sounds like you are making good choices and getting protein in your meal, but that eating too much at once gives you heartburn. I suggest incorporating a mid-morning meal/large snack, including the options you mentioned, into your routine.

Question: My doctor wants me to eat low-carb. My taste buds prefer savory over sweet. My tired morning body wants something I can make ahead and warm up. This seems to leave me with those mini egg frittatas in muffin tins, but they keep sticking in the tins! I’d love a new brilliant idea.

For the frittatas try a non-stick muffin tin, spraying/rubbing it well with oil, and allow them to cool and set for a few minutes before running a knife or offset spatula to loosen them.

Another low-carb/high-protein idea for breakfast: cottage cheese with fresh fruit and some toasted nuts (maybe a tiny bit of honey, too).

Question: Weekday breakfasts are in issue for me. I have no appetite until I’ve been up for a couple of hours. Since I can’t eat at work in the morning, I force myself to eat a Kashi bar before I leave the house. Do you have suggestions for something quick I could make ahead of time? Is it okay to skip breakfast?

I believe it is better to not skip breakfast. The research is not conclusive as to whether it really helps with weight management, but the advantages in terms of mental performance are strong. How about making some healthy muffins and popping them in the freezer, individually wrapped? One will be thawed by the time you get to work. Individual Greek yogurt containers are also a favorite. Or try a hard-boiled egg and a piece of fruit.

Have a question for nutrition columnist Ellie Krieger? Her next chat is Nov. 20 at 1 p.m. Submit your questions now and join us live.

More from The Washington Post

Nutrition QA: Choosing a better breakfast

Three squares vs. a day of smaller meals: Which is better for healthy weight loss?

Bridging the breakfast-lunch gap

Taking the stress out of weekday breakfasts with kids

Kombucha: Is it really good for you?

Reasons to love eggs, even at dinner

Read past columns about fitness in the D.C. area here.

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