Breakfast is an important meal of the day because it provides a significant source of necessary energy to begin the day. MayoClinic.com reports that people who eat breakfast are more likely to choose healthier and lower fat options for food throughout the rest of their day. Eating a low-fat breakfast that is rich in nutrients will help improve concentration and reduce the risk that a person will eat too much at the next meal because she is overly hungry.
Real Fruit Smoothie
Making a real fruit smoothie on hot days to take on the go is helpful way to eat breakfast without comprising the waistline because most fruits do not contain fat. Use fresh or frozen fruit to make the smoothie. Possible fruit combinations to put in the blender include strawberries and bananas or mixed berries and bananas. Add in a small amount of orange juice to taste. Then, add soy milk, which contains about 4g of fat per servings or skim milk, which contains a negligible amount of fat, to the smoothie. Blend all these ingredients together with a little bit of ice. Once blended, pour the smoothie in a to-go cup and start the day.
Avoid adding sugar to this smoothie it is an unnecessary ingredient that adds additional calories. Fruit is naturally low in fat and calories and high in fiber. To add more protein or omega-3 fatty acids to the smoothie, sprinkle in ground flaxseed or add some peanut butter. Using peanut butter will increase the fat content by about 8g for every 1 tbsp., but peanut butter contains healthy unsaturated fat and is a rich source of protein.
Tofu Burrito
"Vegetarian Times" suggests simmering scrambled tofu pieces over a warm skillet with tomato sauce, onions, chili powder and oregano. Let these cook on the skillet until they appear done, this should take around 10 minutes. Heat a can of black beans while this is cooking. Spread the black beans in a whole grain tortilla and then add the cooked tofu mixture. Add any additional vegetables personally desirable to the skillet such as red peppers, orange peppers or spinach.
The mixture of beans, tofu, vegetables and whole grains will provide a significant source of fiber and protein. This breakfast will be low in fat but provide a significant source of energy. "Vegetarian Times" reports that a serving of this breakfast would contain around 12g of fat.
Banana Toast
Cover two slices of whole-grain toast with 1 tbsp. of peanut butter, soy butter or almond butter. Peanut butter contains about 8g of fat in 1 tbsp. Almond butter contains generally around 8g of fat in 1 tbsp. and soy butter has about 7g of protein in 1 tbsp., reports Fit Sugar Website. Then, cut up a banana into slices and cover the nut butter with the banana slices, which will not add fat to the meal. This is a quick way to get fiber, protein and fruit in the morning. The fat content in whole-grain breads vary, depending on the bread, but are usually around 2g of fat per serving.
Cereal
Cereal is always a low-fat option for breakfast, but the key is choosing the right cereal and mixing it with low-fat milk choices. When picking a cereal, choose one that contains whole grains. The cereal should contain high amounts of fiber and little added sugar. Also, make sure the fat content is not too high per serving. You can find whole-grain cereals that contain as little as 1g of fat per serving. Then, chose a non-fat skim milk or soy milk, containing about 4g of fat per serving, to pour over the cereal. To add flavor and nutrition to the cereal, sprinkle it with sliced strawberries or blueberries, which will not add any fat to the breakfast.
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