Healthy Breakfast Ideas

by Janey Lewis

Overview

Breakfast gives you the energy you need to get through the day. Eating a healthy breakfast should be as routine as brushing your teeth, yet many people skip this chance to refuel their bodies. For people on a diet, there's an added incentive for stopping to enjoy the first meal of the day. If you eat a good breakfast, you're less likely to snack on sugary and high-fat goodies later in the day.
Cereal

Cereal is a popular choice for breakfast, but it's important to choose the right one. Avoid the ones loaded with sugar. Instead, choose whole-grain cereal with extra fiber. Look for boxes marked "heart healthy." Give your morning cereal a boost by adding a sliced banana, some strawberries or other fruits. Throw in an extra spoonful of bran or fiber. Low-fat or nonfat milk completes this healthy breakfast. If you want hot cereal, try oatmeal.

Pancakes and Waffles

For many people, a good breakfast means pancakes and waffles. Make whole-grain pancakes and waffles on the weekend and freeze in individual packets. On busy mornings, just pop them in the toaster. Top with sugar-free applesauce instead of butter and syrup.
Non-Traditional Breakfast

Breakfast doesn't have to mean toast, bacon and scrambled eggs. A grilled cheese sandwich made with whole-grain bread and low-fat cheese is a good choice. Peanut butter spread on whole-grain toast is rich in protein. You can also make a sandwich with turkey or chicken.
Quick Breakfast Ideas

It's fine for breakfast to be a grab-and-go kind of meal. Just make sure you're grabbing the right stuff. It only takes a minute to spread a bagel with low-fat cream cheese. Keep granola bars and trail mix in your car. A banana is easy to peel and eat while walking out the door.
Children

According to a state of Washington publication, up to 40 percent of school-age children either skip breakfast or have an unhealthy one. Doughnuts and toaster pastries are desserts, not breakfast. Serve your children a fruit smoothie, whole-grain muffins and cut-up fruit or yogurt topped with granola. A breakfast burrito filled with lean ham and scrambled eggs may entice your children to take a few minutes for breakfast. Get them involved in planning their breakfast, and they're more likely to eat it. Some schools offer breakfast, but check the menu to see what kinds of healthy foods are available.

Overview