Making time for a healthy breakfast every morning is vital to your overall health. According to the book "Healthy Food for Happy Kids," people who eat breakfast every day have more energy and are less prone to being overweight. However, not all breakfast foods are created equal. Healthy whole breakfast foods tend to be more filling than common items like sugary cereals or pastries.
Oatmeal
Oatmeal is a filling whole breakfast food that has a multitude of health benefits. "Superfoods for Dummies" touts oatmeal as one of the best breakfast foods around, saying that 1 cup of the hot cereal contains 6g of protein and 4g of fiber. Oatmeal is a whole grain that can lower total blood cholesterol levels and stabilize your blood sugar. It's also a slow-burning complex carbohydrate, meaning that it will keep you going for longer. To dress up plain oatmeal, try adding low-fat milk, fruit and honey.
Eggs
Eggs are a protein-packed, versatile breakfast option that are recommended by the Mayo Clinic. One large egg contains about 6g of protein. There are many healthy ways to consume eggs. If you're on the run in the mornings, hard-boil a dozen eggs and store them in your refrigerator for an easy grab-and-go meal. If you have a bit more time, make an omelet with fresh veggies, scramble eggs with a bit of low-fat cheese, or poach an egg and eat it on whole-grain toast. Avoid egg dishes that are prepared with a lot of butter, oil and full-fat cheese.
Smoothie
Sip a smoothie on your way to work or school to get optimal nutrition in the morning. The Mayo Clinic explains that it's easy to whip up a homemade, nutritious smoothie at home by combining a handful of chopped fruit or berries with a serving of plain low-fat yogurt and a spoonful of wheat germ in a blender and processing them until they're smooth. Sweeten it with a small squeeze of honey, if desired. This beverage contains fiber, calcium and protein, as well as essential vitamins, such as vitamin C, and minerals from the fruit.
Peanut Butter
Peanut butter is a solid protein source and can be particularly good for picky kids. "Healthy Food for Happy Kids" recommends purchasing natural peanut butter with no added sugar, then stirring up to 1 tsp. of honey into a serving to sweeten it, if needed. You can spread peanut butter on whole-grain bread, crackers, bananas or apple slices for a quick breakfast. You can also stir a tablespoon of peanut butter into 1 cup of cooked oatmeal.
Yogurt
Yogurt is a whole breakfast food that's light enough for finicky stomachs. "Superfoods for Dummies" says yogurt's calcium and protein content is generally high. Most yogurt also contains a live bacterial culture that promotes digestive health. Though yogurt comes in many flavors and styles, a plain yogurt with no added sugar and artificial flavorings is best. Stir in chopped fruit, honey, and nuts or granola.
References
- "Healthy Food for Happy Kids"; Suzannah Olivier; 2004
- "Superfoods for Dummies"; Brent Agin and Shereen Jegtvig; 2009
- MayoClinic.com: Healthy Breakfast
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