If you skip breakfast because you're in a rush, you may suffer for it later in the day and down the road. In the short term, your body needs energy for the daily tasks you demand of it. Caffeine is no substitute for essential nutrients that keep your metabolism in gear. Over the long term, an intermittent supply of nutrition may lead to vitamin or mineral deficiencies, overeating and weight gain. A quick breakfast of nutritious foods tastes good and keeps you going.
Instant Oatmeal
When you want a hot, quick breakfast, instant oatmeal represents a nutritious choice. Significant iron, fiber and B vitamins, along with carbohydrates and protein for energy, all increase your metabolism. Add 1-percent or fat-free milk for calcium, and cinnamon, raisins and toasted nuts for variety. The soluble fiber in oatmeal is associated with improved blood cholesterol levels and lower risk of heart disease. The American Heart Association endorses some oat breakfast products with a Heart-Check Mark symbol on the packages to let you know of their dietary benefit.
Wheat Bran Cereal
Whole-grain wheat bran flakes, shreds or nuggets have similar protein, carb and fiber benefits and gain calcium content when eaten with low-fat or fat-free milk. This is the diet choice for low calories and high nutrition, with a suggested serving of bran flakes and 1 cup of fat-free milk as low as 161 calories, according to the U.S. Department of Agriculture (USDA). Many cereals are fortified with 100 percent daily values of iron and B vitamins, and various amounts of other vitamins and minerals.
Low-Fat Yogurt
Yogurt makes a protein-rich, filling breakfast. Plain, fat-free or low-fat yogurt has some of the highest calcium content of any food -- 40 percent or more of your total daily value -- in as few as 127 calories per 1 cup. Get your fruit, nut, seed and grain servings by adding berries, sliced bananas or peaches, toasted almonds, sunflower seeds and crumbled whole-grain cereal to yogurt.
Whole-Wheat Toast and Almond Butter
Nuts are important protein, vitamin E and monounsaturated fat sources, and almond butter makes a tasty breakfast topping. Choose whole-wheat or another whole-grain bread or bagel to toast, for contributions of protein, fiber, iron and B vitamins. Using almond butter is a healthier choice than regular butter, which has more saturated fat. Choosing whole-grain toast instead of a Danish pastry, coffee cake or doughnut avoids the trans fat that those commercial baked goods are likely to contain. These solid fats can harm your cardiovascular system over time, and the USDA recommends limiting them in a healthy diet.
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