Breakfast not only provides you with energy to jump start your day but it offers a variety of other health benefits. Eating in the morning enables your brain to concentrate and stay focused throughout the day. It may also help you lose weight or maintain a healthy weight. According to Harvard Health, breakfast eaters are generally leaner than those who skip their morning meal and have a lower risk of obesity and heart disease. A healthy breakfast includes whole grains, a source of low-fat protein, a low-fat dairy item, and some fruits and vegetables.
Eggs and Toast
Make a scramble using one whole egg and one or two egg whites. Egg yolks contain a high level of cholesterol and more than one can put you over your recommended daily intake. Add some sliced cherry tomatoes, spinach, garlic and feta to create a savory scramble or omelet. The veggies add essential vitamins and minerals, while the feta adds a low-fat source of calcium. Use whole wheat bread or pumpernickel for toast. They are both high in fiber and essential nutrients. Add some sliced fruit to your breakfast plate or 100 percent fruit juice for simple carbohydrates and vitamins.
Loaded Oatmeal
Rolled oats are a great source of carbohydrates and fiber but alone lack many essential vitamins and minerals. Add fresh or frozen berries, whole almonds or walnuts and some low-fat milk or soy milk. This will add essential fat, protein, calcium, vitamins and minerals. To sweeten, drizzle the bowl with real maple syrup or honey. If your appetite requires more, add a half a grapefruit or cantaloupe slices.
On-the-Go Smoothie
If you always seem to be short on time in the mornings, try throwing a handful of items in the blender, pour the mixture into a to-go container and enjoy on your way to work. Start with a serving of low-fat yogurt and add your favorite fresh or frozen fruits. You can add some nuts, hemp seeds, flax seeds or protein powder for protein and essential fats. You may need to add some fruit juice too in order to get the blender going.
Breakfast Sandwich
Another great on-the-go breakfast is a sandwich made with whole wheat bread. On one side spread some peanut butter or almond butter. On the other side drizzle some honey to add a touch of sweetness. Then fill the middle with sliced banana. You will have a breakfast that provides protein, essential fats, vitamins and minerals, as well as complex carbohydrates and fiber.
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