Breakfast doesn't have to take a long time to make it beneficial. If you are trying to eat a healthy morning meal, choosing something that may not be a traditional breakfast item still adds to nutrient intake. A healthy breakfast should include whole grains, low-fat dairy, lean protein and fruits or vegetables. This combination of foods gives you energy until lunch, improves concentration, helps control your weight and allows you to increase your daily essential nutrient intake.
Breakfast Wrap
Wrapping your breakfast in a tortilla makes it easy to carry if you are in a rush and is quick to prepare. Start with a whole-wheat tortilla to increase your fiber intake. Fill the tortilla with scrambled eggs and low-fat cheese and serve it with an apple. This combination offers the benefits of whole grains, protein, low-fat dairy and fruit -- vitamins A and C for immunity, protein for healthy muscles and cells, fiber for digestion and calcium to support your bones and teeth. Add a spoonful of salsa to amp up the flavor and add some vegetables to the wrap.
Fruit Smoothie
A smoothie comes together quickly and offers plenty of nutrition in the morning. Blend fruit, low-fat yogurt and a spoonful of wheat germ until desired consistency is reached. Try berries, bananas, mangoes, kiwis or peaches. This smoothie contains whole grains, low-fat dairy, fruit and protein in one easy-to-carry cup. A smoothie satisfies hunger and adds to the amount of complex carbohydrates, protein, vitamins A and C, fiber and calcium that you get in a day. This increases energy, prevents hunger and protects you from diseases that include heart disease and high cholesterol. Be cautious when purchasing a smoothie at a juice bar because the oversized versions typically offered are too high in fat and calories to be considered a healthy breakfast.
Waffle Sandwich
Not all waffles are healthy, but those made with whole grains offer nutritional benefits when added to a healthy breakfast. Toast two waffles, spread one with peanut butter and sliced bananas and top with the other. Serve with a glass of low-fat milk to round out the meal. When preparing this breakfast, be sure you are not indulging in more than two tablespoons of peanut butter to keep calories low. This breakfast is quick and easy to prepare and can be eaten on the go, but still offers you a good dose of fiber, calcium, potassium, protein, healthy fats and complex carbohydrates to support immunity, digestion, bones and a healthy blood pressure.
Yogurt Parfait
Yogurt is pre-portioned when you purchase it, making it ideal to pack and go on a rushed morning. Bring a small bag of dried fruit and nuts to sprinkle on the yogurt and you have a breakfast that is a good mix of protein and carbohydrates for satiety and energy. The dried fruit increases your fiber and vitamin A and C intake. Choose low-sugar versions of yogurt to control calories and keep sugar intake low. A diet that is too high in sugar could lead to insulin resistance and diabetes and contributes to weight gain.
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