Ten to 30 percent of people skip breakfast each morning, according to the dietitian website RD411. People who skip breakfast have a harder time concentrating on their work and tend to make poorer food choices later in the day. To improve your health, make breakfast a regular part of your daily routine. But skip the doughnut, and instead choose low-sugar breakfast items to give yourself the energy and nutrients you need to make it until lunch.
Cereal and Milk
Cereal makes a healthy, low-sugar breakfast choice. To find a healthy, low-sugar cereal, read the Nutrition Facts label ingredient list. If sugar is listed as one of the first three ingredients, select another cereal. A bowl of whole-grain cereal with low-fat or nonfat milk makes a healthy low-sugar meal in the morning. Add a piece of fruit for additional fiber, vitamins and minerals. You can also try a bowl of hot cereal. Use plain oatmeal or other hot cereal to limit your sugar intake and add dried fruit for sweetness. Include 1 cup of low-fat or nonfat milk for additional protein and calcium.
Eggs
Eggs and toast also make a low-sugar breakfast. Vary how you prepare your eggs to add variety. You can make an omelet with vegetables, low-fat cheese and serve with two slices of whole-wheat toast. You can also make an egg sandwich with a slice of Canadian bacon and low-fat cheese on a whole-wheat English muffin. For a low-sugar breakfast you can eat on the go, hard boil eggs the night before and eat with a piece of fruit and a container of nonfat, sugar-free fruit-flavored yogurt. And of course, you can also make scrambled eggs and serve with whole-wheat toast or a whole-wheat bagel with margarine and a piece of fresh fruit.
Bread
You can also make bread the focus of your low-sugar breakfast. Choose whole-wheat and whole-grain breads to increase your fiber intake. The fiber in whole-grain food slows down digestion keeping you feeling full longer. Make a low-sugar breakfast by toasting two slices of whole-wheat bread and topping with peanut butter and banana slices. You can also try a toasted whole-wheat bagel with low-fat cream cheese or a slice of low-fat cheese.
Fruit
Fruits contain simple sugars, but they also provide your body with fiber, potassium, vitamin C and vitamin A, making it a healthy choice for breakfast. Enjoy some fresh pineapple or cantaloupe with a serving of low-fat cottage cheese. You can also make yourself a fruit smoothie to eat on the go by blending 1 cup of nonfat milk with a banana, some strawberries and 1 tbsp. of peanut butter.
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