It is important to start the day off on the right foot -- and for many this means a nutrient-filled breakfast. For those who need to hit the ground running, it can be challenging to find healthy and fast breakfast options not packed with calories and fat. With a little knowledge and some forward planning, it is possible to find breakfast choices that are healthy and easy to eat on the go.
Egg Sandwiches
With certain ingredients removed, egg sandwiches sold at a variety of fast food restaurants make well-balanced breakfast option, according to Healthcastle Nutrition website contributor and nutritionist Owennie Lee. Customers should save on calories and fat by selecting an English muffin over a butter-filled croissant or biscuit, and eliminate fillings by selecting just two when given the choice between egg, cheese and meat. If meat makes the cut, Canadian bacon is leaner than sausage, making it a healthier option.
Peanut Butter Waffle
A great way to make a less-than-healthy item more nutritious is to take a traditional breakfast item and add a healthy twist. RealSimple.com does just that with its peanut butter waffle breakfast meal. Rather than covering a waffle in syrup, the website advocates cutting the sugar intake in half by replacing syrup with two tablespoons of peanut butter. In addition, peanut butter adds fiber and protein to the meal. For additional fiber, consider also adding a tablespoon of raisins, sesame seeds or even extra peanuts. For maximum health, buy whole-grain or wheat waffles.
Cereal
Whether as a bar, a dry handful, or in a bowl with milk, cereal has always had the reputation as an on-the-go breakfast item. This does not need to change, according to the Mayo Clinic.com, as simply reading a cereal box's nutritional label can help consumers determine which cereals make the most health-conscious sense. Shoppers should look for cereals or cereal bars with 5 or more grams of fiber per serving, 13 or fewer grams of sugar per serving, and less than 120 calories per serving. The addition of fruit and fat-free milk will help round things out and make it a well-balanced meal.
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