A good breakfast can provide a healthy and nutritious start to the day. According to MayoClinic.com, eating breakfast can also help provide weight control. Eating a healthy breakfast can help reduce the risk of overeating later in the day, lowers the risk of obesity and provides energy for the rest of the day, MayoClinic.com states. Even if you don't have time to sit down for a leisurely breakfast, you can still make healthy meal choices.
Cereals
Cereal can be a healthy breakfast choice if it consists of healthy ingredients. MayoClinic.com states that cereals containing at least 3 g of fiber per serving are optimal choices, but brands with 5 g of fiber or more are best. Avoid excess sugar. Healthy cereal choices should have 13 g of sugar or less per serving, MayoClinic.com recommends. Pairing the cereal with skim milk and topping the cereal with sliced fruit adds fiber, calcium and other nutrients. Hot cereals can also be a healthy breakfast option. Instant oatmeal or oat bran with sliced fruit, walnuts and low-fat or skim milk are healthy choices for breakfast, the Cleveland Clinic states.
Eggs, Grains and Fruit
Low-fat or non-fat cottage cheese and yogurt, topped with sliced fruit or granola, can provide calcium and vitamins needed throughout the day. The Cleveland Clinic suggests a two-egg equivalent of egg white or egg-substitute omelet on whole grain toast for a protein-rich breakfast; another option is toasted whole grain bread, pita bread or an English muffin with 2 tbsp. of peanut butter or nonfat cream cheese. Multi-grain pancakes or whole-wheat waffles topped with sliced fruit and some yogurt are also healthy ideas for breakfast, MayoClinic.com states. A fruit smoothie made from fresh fruit, low-fat yogurt and wheat germ or a microwaved baked potato with broccoli and Parmesan cheese are other breakfast choices that are healthy ideas, MayoClinic.com recommends.
On-The-Go Breakfasts
When you don't have time to sit down at the table and have a complete breakfast, it's still possible to have a healthy and nutritious breakfast while running out the door or driving to school or work. Nemours lists some healthy portable breakfast suggestions like yogurt; fresh fruits; whole-grain muffins; and trail mix consisting of dried fruit, nuts, pretzels and dry cereal. Homemade fruit smoothies are another healthy, quick breakfast choice and don't have the sugar that store-bought smoothies have. The Cleveland Clinic says granola bars can be a good choice, providing that they contain less than 150 calories and four or more grams of fiber per bar; a toasted bagel with 2 tbsp. of peanut or other nut butter is also a fast and easy breakfast food to make.
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