There are many health benefits for women who choose to eat breakfast every day. According to the Mayo Clinic, those who regularly eat a healthy meal in the morning consume less fat and cholesterol and more vitamins and minerals than those who don't eat breakfast. Eating a healthy meal at the start of the day can also help lower cholesterol, control weight gain and prevent overeating by curbing hunger later in the day.
Cereal With Milk
Choose a cereal that's low in sugar and fat and high in fiber. You can find healthy amounts of fiber in dry cereals or hot cereals, such as oatmeal. Fiber, when combined with a good dose of protein such as that from a serving of milk or soy milk, takes a long time for the body to break down and will consequently provide you with sustained energy through the day. It can also help cut down on hunger in the late morning and afternoon and may reduce cravings for sweet or stimulating foods.
Smoothie
Blend a smoothie that has a balance of ingredients and combines items from several food groups. The Mayo Clinic recommends choosing one or two options each of whole grains, fresh fruits and vegetables, low-fat protein and low-fat dairy. You can hit at least three of these four groups by adding some nut butter to a yogurt smoothie with fruit or by serving your smoothie with a slice of whole-grain bread. Boost the overall nutritional profile of your breakfast drink by minimizing the amount of sugar you add, using low-fat milk or yogurt instead of full-fat and mixing in whey protein or wheat germ.
Yogurt
Pick low-fat yogurt with the live and active cultures known as probiotics to aid your digestive system. The naturopathic doctors at San Francisco Natural Medicine maintain that eating digestible proteins such as yogurt with breakfast get you through the morning in a more stable and healthy way than by drinking coffee or eating high-sugar foods. To round out a healthy breakfast with yogurt, add fresh fruit and granola or use yogurt as a replacement for milk with high-fiber cereal.
Sandwich
Make your own breakfast sandwich as a healthy alternative to the high-fat sandwiches that many fast-food restaurants offer. A good breakfast sandwich will provide lean protein, whole grains and low-fat dairy in a single serving. Use a whole-grain or multigrain bread or roll as a base, and add a cooked egg or egg substitute for protein. A slice of low-fat cheese provides a serving of dairy and helps balance the meal. Serve the sandwich with roasted vegetables for an even better helping of vitamins and minerals.
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