Fat and sugar appear too frequently in a typical American diet. It is possible to have a satisfying breakfast that is not loaded with sugar and fat like the standard syrup-soaked pancakes with bacon. Cutting down on fat and sugar at breakfast does not mean you have to cut down flavor too. Start your day with these foods and feel energized and healthy all day!
Whole Grains
Whole grain breads, cereals and oats are classic breakfast foods that are naturally low in fat and sugar and high in fiber and other nutrients. Watch out for added sugars in pre-sliced bread, granola, kid's cereals and fancy flavored oatmeal by reading the label. One slice of bread can have 5 g of sugar and some instant oatmeal flavors can have up to 15 g of sugar per serving. Look for breads and cereals that are labeled whole wheat or whole grain with less than 5 g of sugar per serving and choose unflavored whole oats, which are naturally sugar free. Sprinkle a few teaspoons of cinnamon on 1 cup of oatmeal for a perfect sugar free breakfast with about 2 g of fat.
Fruit
While it is true that a fruit's calories come from sugar, it does not mean that all fruits are laden with sugar. For instance, melons tend to be more sugar dense than berries, with 15 g of sugar in 1 cup of diced honeydew compared to 8 g of sugar in 1 cup of sliced strawberries. All fruit is fat free, high in fiber and loaded with vitamins, making it a great choice for breakfast. Just make sure you opt for fresh or frozen fruit; canned fruit is usually swimming in sugary syrup. Add 1/2 cup of blueberries to your oatmeal for a hearty breakfast with less than 3 g of fat and 4 g of sugar.
Vegetables
Vegetables are not just reserved for lunch and dinner. With their high fiber and vitamin and low sugar content, vegetables are the perfect component to a balanced breakfast. A serving of any non-starchy vegetable contains less than 2 g of sugar and no fat. Add 1/4 cup of chopped tomatoes and 1/4 cup of bell peppers to your egg white omelet for a breakfast with less than 1 g of fat and 2 g of sugar.
Eggs
If there is any breakfast food that has caused controversy, it would be the egg. Eggs get a bad rap for their high amount of cholesterol, but with their balance of fat and protein and high vitamin and mineral content, they are actually one of healthiest foods out there. One egg contains only 4 g of fat and no sugar. If you are watching your cholesterol, omit the yolk, and the fat, and eat just the egg whites. Scramble one whole egg and one egg white with some spinach for a sugar-less breakfast with under 5 g of fat.
Yogurt
Yogurt can be tricky because many brands add a lot of sugar to their product, so be sure to read the label. Plain non-fat Greek yogurt contains no fat and has the least amount of sugar of any yogurt, with about 6 g per cup compared to 33 g in low fat vanilla yogurt. If you want a flavored yogurt, look for one that is labeled "light," which typically has half the amount of sugar of "regular" yogurt and is fat free. Mix 1 cup of nonfat Greek yogurt with 1/2 cup of strawberries for a fat-free breakfast with 10 g of sugar.
Lean Meats
Meats and most protein sources naturally contain little or no sugar, but depending on what type, can have a ton of fat. Typical breakfast meats such as sausage and bacon are high in fat, containing as many as 18 g per serving. Look for lean cuts of protein such as Canadian bacon and low fat turkey bacon. Lay two slices of Canadian bacon and two egg whites between toast for a breakfast sandwich that has less than 5 g each of fat and sugar.
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