Breakfast is often referred to as the most important meal of the day. This is because your body needs to refuel and set itself up for the day ahead after eight hours or so of fasting while you sleep. It is possible to have a healthy, low-calorie breakfast which will fill you up and provide you with essential nourishment without being difficult or time consuming to prepare.
Porridge
Porridge is both low in calories and a bowl full will keep you feeling full until lunchtime. This is because it is made from whole grains which release energy slowly providing you with a long lasting supply of energy. Half a cup of oats contain 150 calories, 15 percent of your recommended daily fiber intake, 10 percent of your iron intake and just 4 percent of your fat intake.
To make porridge place half a cup of oatmeal in a bowl with a cup of water, stir and microwave on full power for a minute. Repeat the stirring and microwaving process two more times until the porridge is cooked. Swapping the water for skimmed milk adds 83 calories to your breakfast but you will also consume 31 percent of your recommended daily calcium intake.
Low-Calorie Porridge Toppings
Adding fresh fruit to your porridge is a better option than sugar or syrup as it will help you achieve your daily fruit intake. Berries work well as a porridge topping so try half a cup of fresh strawberries which will add 24 calories. Alternatively, half a cup of raspberries will add 32 calories or half a cup of blueberries will add 41 calories. If you do not like berries, a sliced apricot will add 16 calories while a sliced peach will add 38.
Eggs
Eggs are quick to prepare, will fill you up and provide you with protein, making them ideal foods at breakfast time. A large egg contains 70 calories and 13 percent of your daily recommended protein value. Two eggs can make a healthy omelet for less than 150 calories. Two slices of toast will add 160 calories to your breakfast, and for less than 250 calories you can have toast soldiers with a soft boiled egg or a poached egg on toast.
Smoothies
If you struggle to eat a "proper" breakfast in the morning, try drinking one instead. A smoothie made with a cup of skimmed milk and a banana contains less than 200 calories. The banana will count toward your daily fruit intake, provide you with carbohydrate and an array of nutrients including vitamins C and B-6, manganese and potassium, while the milk will provide you with calcium.
Other Breakfast Ideas
Other low-calorie, healthy breakfasts include natural yogurt topped with fresh fruit or a handful of granola, a sliced apple spread with peanut butter or a bagel spread with low-fat cream cheese.
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