A healthy breakfast gets the day off to a good start, giving you the energy you need to fuel activities and stave off hunger that could lead to overeating later in the day. Planning and prepping breakfast the night before is a good way to ensure intake of all the nutrients you need in the morning, even when in a rush. According to MayoClinic.com, the core of a healthy breakfast should be made up of whole grains, low-fat protein, low-fat dairy and fruits or vegetables.
Hot Cereal
Oatmeal is a traditional standby, but instead of going for instant oats try steel-cut oats or oat groats since these are less processed and don't have the added sugars and preservatives that pre-packaged instant oatmeal has. For more variety, try alternative hot cereals such as cracked wheat, barley cereal or buckwheat. Add some calcium and protein by replacing some of the cooking water with a half cup of skim milk. While cooking whole-grain hot cereal may take longer than the instant variety, it still can be done in under a half hour. Some people make a large pot of whole-grain cereal and store the rest in the refrigerator to reheat for a quick breakfast during the rest of the week. Top whole grain cereal with a handful of nuts and fresh berries. Almonds, walnuts, blueberries and raspberries are good choices. For seasoning, add a dash of nutmeg or cinnamon or drizzle a teaspoon of honey or maple syrup over the top.
Peanut Butter Breakfast Sandwich
Spread 2 to 4 tbsp. of protein-packed peanut butter on a slice of whole-grain toast. Natural peanut butter, made with only peanuts and no added sugar, salt or preservatives, is a better option than processed varieties. Other nut or seed butters such as almond butter or sunflower seed butter can be used in place of peanut butter. Make sure that the bread is truly whole-grain by looking at the package to ensure that whole-wheat flour, or some other whole-grain flour such as rye, is the first ingredient listed. Top the peanut butter with slices of pear. Make an open-faced sandwich or add a slice of whole-grain toast on top before consuming. Serve with a glass of skim milk.
Breakfast Burrito
Add some southwest flair to your breakfast table with a healthy breakfast burrito. Scramble the two-egg equivalent of egg whites or egg substitute sprinkled with ground chili pepper or a no-salt Mexican seasoning blend to taste. Saute 3 tbsp. of chopped bell pepper and onion in 1 tbsp. of trans-fat free butter substitute or olive oil for about five minutes over medium heat. Add 2 tbsp. canned black beans to the pan for one to two minutes, just enough to heat them. Place the eggs, vegetables and beans on a whole-wheat tortilla. Spread 1 to 2 tbsp. of salsa on top of the filling and wrap the tortilla to make a burrito.
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