Eating a healthy breakfast increases productivity and concentration, helps control your weight, lowers your cholesterol and helps stabilize your blood sugar to prevent food cravings, hunger and energy dips, notes MayoClinic.com. Unfortunately, morning is generally the most rushed period of the day, with many people racing to get ready and out the door to school or work. Being rushed does not mean you must neglect your health or your diet, however; it is possible to prepare and eat a healthy, low calorie breakfast every day in minimal time and with little effort.
Step 1
Prepare a bowl of instant oatmeal, and then throw in some blueberries, raisins or flaxseed. Instant oatmeal is high in fiber, vitamins and other nutrients and low in sugar, fat and calories. The added ingredients add flavor and a boost of antioxidants and amino acids.
Step 2
Cut up some strawberries, pears or other fruit before you go to bed at night. When you wake in the morning, open a container of low fat yogurt, toss in some fruit and sprinkle a bit of granola on top. The result is a healthy, delicious, low calorie breakfast that takes only minutes to prepare.
Step 3
Scoop a serving of low fat cottage cheese into a plastic storage container, mix in some pineapple or berries, and then store it in the refrigerator overnight. In the morning, you will have an instant breakfast for weight loss that is naturally flavored with fruit juice.
Step 4
Purchase ready-to-eat cereals that are made with whole grains. MayoClinic.com recommends choosing a cereal with at least 3g of fiber per serving. Mix the cereal with sliced banana and low fat milk for a quick and satisfying breakfast that is low in fat and high in fiber.
Step 5
Replace butter with jelly and substitute whole wheat bread for white bread. The exchange requires no extra time but reduces your intake of fat and calories and more than triples the amount of fiber you consume, according to the Colorado State University Extension.
Step 6
Resist the urge to stop for fast food or doughnuts on the way to work or school. These breakfast choices are typically very high in calories and fat and low in essential vitamins and minerals.
Step 7
Drink water instead of high calorie fruit juices or soda. If you must have a cup of coffee in the morning, substitute nonfat milk for whole milk and sweeten it with an artificial sweetener instead of sugar.
Step 8
Pack a breakfast to take with you if you truly cannot find the time to eat at home. Grab a hard-boiled egg for some protein, an apple or pear for the complex carbohydrates and a bag of whole wheat crackers for fiber.
Tips and Warnings
- Eating breakfast every morning helps boost your metabolism, according to the Cleveland Clinic, and this can help you lose weight and keep it off.
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