Skip the doughnuts and jumbo muffins. Breakfast is an essential part of healthy eating, but choosing the wrong foods can contribute to weight gain, high cholesterol, high blood pressure and blood sugar irregularities. A good healthy breakfast has at least three components. Choose lean protein to keep you feeling full and to support muscle. Include whole grains, for energy and fiber. Finally, load up on fruits and vegetables for minerals and vitamins.
Oatmeal
Oatmeal is a whole grain with both insoluble and soluble fiber. Insoluble fiber helps with digestion while soluble fiber helps lower your cholesterol levels. Oatmeal also provides a protein that is similar to the quality found in beans and legumes. Have it with low-fat milk or soy milk and ½ to 1 oz. chopped nuts to add additional protein, and top with raisins and dates, fresh berries, sliced peaches or bananas.
Eggs
Eggs contain cholesterol, giving them a reputation as an unhealthy breakfast food. The American Heart Association includes controlled servings of eggs as part of a healthy diet, when you moderate other sources of cholesterol on days you consume them. Have one egg mixed with two egg whites scrambled or prepared as an omelet in a pan sprayed with heart-healthy olive oil spray. Add low-fat cheese, such as reduced-fat cheddar, feta or mozzarella, and sautéed fresh vegetables, such as peppers, tomatoes, onions and spinach. Have with a whole-grain English muffin or whole-wheat toast.
Peanut Butter Toast
When you have little time to prepare breakfast, put together a breakfast peanut butter sandwich. Toast whole-wheat bread and top with 2 tbsp. natural peanut butter, a source of healthy unsaturated fats, protein, vitamin E, folate, magnesium, phosphorus, potassium and manganese. Have a banana alongside, or add sliced apples or pears to the toast. A glass of skim milk rounds out the breakfast, providing you with calcium, protein, potassium and vitamin D.
Unconventional Options
If your schedule does not leave time for any preparation in the morning, you can still grab a healthy breakfast. Pack a container of plain, low-fat yogurt, a single-serving box of oat-based, low-sugar cereal, an apple and an ounce of almonds for a breakfast that includes protein, healthy carbohydrates, potassium, fiber and unsaturated fats. Alternatively, take a low-fat string cheese, a serving of woven wheat crackers and a banana to tide you over until lunch. You do not have to eat traditional breakfast foods, especially if they do not appeal to you. Hummus with a whole-wheat pita and fresh veggies, a turkey, tomato and romaine lettuce sandwich on whole-wheat bread or even leftover whole-wheat pasta with marinara and zucchini are all healthy options.
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