Eating a healthy breakfast is an important part of your day. It can be tempting to leave the house without eating breakfast when you are running late. When you skip breakfast, you may find yourself eating more later in the day because you did not eat early in the morning, says MayoClinic.com. Instead of grabbing a toaster pastry or a cookie for breakfast, take some time to plan and eat a healthy, low-fat, filling breakfast every day of the week.
Step 1
Plan your breakfast meals just as you do your dinner menus. Write down a different breakfast meal for each day of the week, or plan three different, nutritionally-balanced breakfast meals to rotate. Commit to eating breakfast every morning. When you write down your breakfast meals, include foods from three or more of the food groups, recommends the North Dakota State University Extension.
Step 2
Eat naturally low-fat whole-grains most mornings of the week. A whole grain still has its grain kernel intact, as the United State's Department of Agriculture MyPyramid website explains. Whole grains contain more fiber and nutrients than refined, milled grains. Choose whole grains like oatmeal and breads that list whole-wheat flour as their primary ingredient. Balance your whole-grain toast or muffin with a 1/2 cup serving of fruit. Keep your fat calories low by drinking skim milk. Eat plain grits, 3/4 cup of whole-grain cereal or cream of wheat for breakfast meals that have 2g or less of fat, according to the U.S Department of Agriculture National Nutrient Database.
Step 3
Make low-fat proteins part of your breakfast routine. Whisk two or three egg-whites together and cook in a heated pan to make an omelet that has a trace of fat. Add some vitamin-rich vegetables to your omelet. Cook a vegetarian sausage patty in the microwave and put it in between two reduced-calorie pieces of bread for a healthy breakfast sandwich. Roll up a fat-free, high-fiber wrap filled with heated beans for a protein, fiber-rich breakfast. One cup of pinto beans has about 1g of fat.
Step 4
Combine fruit and fat-free or low fat-dairy to satisfy your sweet tooth and keep you full. Follow the suggestion of Purdue University, and make a breakfast parfait. Put half a 6 oz. container of plain Greek yogurt in a mug or glass. Add 2 tbsp. of cereal and 1/4 cup of fruit. Repeat the layers and eat with a spoon. Drink fortified orange juice. Place a sliced banana on your shredded cereal and eat a virtually fat-free breakfast. One banana contains just .39g of fat, says the USDA National Nutrient Database. Make a fruit breakfast drink with frozen strawberries and skim milk.
Tips and Warnings
- Write your meals down in your planner. If you are dieting, keep your breakfast calories below 400 total. Make homemade, low-fat pancakes and freeze. Heat in a toaster for a quick breakfast. If you have children, set a good example by eating breakfast with them.
- Consult with your doctor if you have any concerns about your nutrition needs.
References
- MayoClinic.com: Breakfast: Why is it so Important to Weight Control?
- North Dakota State University Extension: Enjoy Breakfast Every Day!
- United States Department of Agriculture: MyPyramid.gov: Grains
- USDA National Nutrient Database for Standard Reference, Release 17: Total lipid (fat)
- Purdue University: The Importance of Breakfast
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