One should aim for good healthy breakfast foods that provide a combination of good carbs and fiber with some protein. A good healthy breakfast helps to raise your brainpower, manage weight, and enhances nutrients intake.
One thing you should avoid is to start your day without eating something in morning. Skipping breakfast leads to usually overeating later in the day. If you have to rush in morning, you can opt for a quick healthy breakfast that gives you energy, satiates your cravings, and set the stage for right decisions taking throughout the day.
What To Eat For Breakfast?
The options are many. To help you start your day in the right manner, here is a run-down on a list of easy healthy breakfast foods on the go, along with some expert inputs to make them even healthier!
Quick Healthy Breakfast Foods On The Go
1. Cereal: Cereal can be devious because of their sugar contents and so many kinds out there. So take care while choosing to go for the ones that have more than 5 grams of fiber and less than 5 grams of sugar per serving. Also, pick cereals that are made with whole grains, and preferably those fortified with riboflavin, folic acid, and other essential nutrients. Add skim milk and may be if you like top up with some fruits. Voila! This will let you have whole grains to feel full longer, protein to provide all-day energy, and antioxidants to keep your immune system healthy.
2. Eggs: They are rich source of protein and contain more than a dozen essential nutrients. A high-protein breakfast keeps you feel full all morning and protect you from unhealthy snacking later in the day. Bonus is that you get highly essential protein to help maintain your muscle-mass over time.
If you are having cholesterol concerns, you should be primarily focus on keeping saturated fat low and ensure that fiber content in your diet is high. No doubt one yolk contains about 60% of daily allotment, but if overall you are having lean proteins and not having intake of lots of fat and cholesterol, eggs are super breakfast food to include in your diet.
3. Oatmeal: Oatmeal, a rich source of soluble fiber, helps to lower cholesterol and manage sugar levels. It keeps you full longer. If eaten regularly, its beta-gluecan content – a kind of fiber – lowers cholesterol levels. Bonus you get is that oatmeal also contains omega-3 – fatty acids, folate, and potassium.
Dodge the high-sugar instant packets and instead pick the plain ones. Prefer the rolled type (old fashioned), or the steel-cuts that contain more fiber than the instant varieties. Bottom line is that any one of these (including the instant ones) are good healthy breakfast foods.
(i) Take care to ditch the flavored ones or with high sugar contents. Another option is to go for steel-cut oatmeal prepared with low-fat milk or water.
(ii) A quick and easy breakfast idea is mixing uncooked rolled oats and low fat milk with natural peanut butter stirred with chopped-up bananas, apples, or berries to make your own muesli at home – an ideal healthy quick breakfast blend of protein, carbs and fat.
4. Yogurt: Yogurt is rich in protein and loaded with bone-building calcium. The best kind is the plain one, non-fat variety. Say goodbye to the flavored ones, as they have plenty of sugar. If you like to have sweet yogurt, buy a plain one and then add some fruits – like berries or a teaspoon of organic honey to enhance further its nutrition value.
5. Whole-Wheat / Whole-Grain Bread: Carbohydrates form an essential part of good healthy breakfast. But the kind of carb that you include in your diet makes a lot of difference in the overall health of your meal. The thumb rule is to choose the ones that are made of whole grains or whole-wheat – whether they are bread, toast, English muffins, or Indian bread (whole-wheat rotis), as they contain more fiber and nutrients than the white, refined ones.
The reason is the whole grains / whole-wheat varieties lower risk of many lifestyle diseases, such as heart disorders and type 2 diabetes.
Tip: Another factor to watch is what you put on bread. Spreading butter or jelly on your toast simply adds empty fat and calories, so avoid these. Instead you can get protein by adding an egg or peanut butter.
6. Peanut Butter: Natural peanut butter contains monounsaturated fat – the good fat that may help to lower your blood pressure. Pick the brands that contain mainly peanuts, and not much else. It is also a good source of protein, which can make you feel full longer without getting your belly stuffed.
Tip: Eat it moderately by limiting its portion to maximum one tablespoon per sitting.
7. Banana: This is one of the best quick healthy breakfast foods and is packed with fiber, vitamin C and potassium. It keeps at bay the mid- morning cravings. Unfortunately this has been labeled as being starchy and caloric and thus placed by few people in the “don’t touch” list. But that is really not the truth. Include this healthy breakfast food in your diet, because of its high fiber, vitamin and potassium contents, which you usually won’t find in a typical American diet without accompanying of a heavy dose of sodium. Bananas are a good choice for people suffering from hypertension, because of its high potassium content, an electrotype that helps to reduce blood pressure naturally.
Tip: Chop a banana into slices and add it your oatmeal or cereal to get natural sweetness to your breakfast, instead of adding sugar.
8. Grapefruit: it’s a rich source of vitamin C and potassium. It also contains plenty of fiber. it’s a boon for those who are searching for a food that will help burn their fat and make them lose their weight. Eat half a grapefruit before each meal to slim down faster. Grapefruit has fat-burning properties and provide a helpful impact on blood sugar and insulin levels. On top of that they are hydrating and rich source of antioxidants that improves your immunity system.
Tip: To make your breakfast a balanced healthy one, pair grapefruit with protein, by adding such as yogurt or an egg to your breakfast.
9. Berries: All berries, irrespective of type, are packed with vitamins, minerals, fiber, as well as antioxidants and phytonutrients. Bonus point is that they are low in calories. Some studies have shown that they possess anti-cancer properties and protect against heart disease. Depending upon your preference, you can stir a cup of fresh or unsweetened frozen blueberries, raspberries, or straw berries to your morning cereal, oatmeal, or yogurt.
10. Smoothies: For those who are super busy or don’t relish fruits and vegetables as such, smoothies are the easy and delicious ways to intake their recommended daily servings. You can make delicious smoothies by adding unsweetened fresh or frozen fruits, such as bananas or berries, to a protein-rich low fat milk.
Tip: For those who are health buffs, they can add in some ground flaxseeds for its omega-3 fatty acids or a handful of kale.
11. Other Choices: There are many other options for easy and quick breakfast ideas. Our list, besides above healthy breakfast foods, includes – Cottage Cheese, Wheat Germ, Almond Butter, Water Melon, Cantaloupe, Kiwi, Orange Juice and Cranberry Juice.
(i) Fruit juices are high in calories and sugar, so instead include whole fruits in your diet.
(ii) If you like to have juices then go only for small servings.
(iii) Don’t confuse juice with juice cocktail, cocktails are sugary and high in acidity.
Enjoy quick healthy breakfast comprising of above healthy foods with tea or coffee – as per your choice!!
You are invited to add your ideas of easy healthy breakfast foods under the comments below for the benefit of other readers.