Eating a healthy breakfast makes you more likely to concentrate better, be more productive, have lower cholesterol and even weigh less overall. A healthy breakfast should consist of complex carbohydrates, protein, fiber and a small bit of fat. Incorporating these things into your morning meal will make your whole day go smoother. You'll feel less hungry during the rest of the day and have more energy to get everything on your busy schedule done.
Step 1
Plan ahead of time. In the evening, figure out what you'll be having for breakfast the next day. Make sure you have all the ingredients you'll need and set them on the counter or in the fridge so you can find them quickly in the morning when you're ready to cook.
Step 2
Have some whole grain cereal that is high in fiber, with some milk. You can choose a prepackaged cold cereal made from whole wheat or bran and serve it with milk poured into the bowl. Alternately, you can have a bowl of oatmeal and a glass of milk on the side. If you aren't a fan of cereal, a couple of slices of whole grain toast or some whole wheat pancakes are other options for getting your morning complex carbohydrates.
Step 3
Add some nuts, peanut butter or a hard-boiled egg to your meal. These are all healthy sources of protein. They also provide a bit of fat to help you feel full.
Step 4
Include a serving of fruit. This is best if it's in the form of a whole fruit, but a small glass of 100 percent juice is OK, too. Some good options are an apple, an orange, 1/2 cup of grapes or 1/2 cup of sliced melon. If you're getting bored with traditional fruits, breakfast is a good time to try out something more exotic like a papaya, kiwi or dragon fruit.
Tips and Warnings
- Some breakfast is better than no breakfast. Even if you are in a rush and feel like you don't have time to prepare and eat something healthy, grab a piece of whole wheat bread, an apple or a bran muffin on your way out the door.
- Don't make a habit of eating pastries, sugary cereal or other high-fat, high-sugar choices for breakfast. These things may be OK every once in a while as a special treat, but they are likely to leave you feeling tired or hungry a few hours after you eat them.
Things You'll Need
- Whole grain cereal, hot or cold
- Milk
- Nuts, peanut butter or an egg
- Fruit
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