You should aim for good healthy breakfast foods that:
(i) Provides a combination of good carbs and fiber with some protein.
(ii) Helps raise your brainpower, manages weight, and enhances nutrient intake.
Never start your day without eating something in the morning. Skipping breakfast can lead to overeating later in the day. If you have to rush in the morning, you can opt for a quick healthy breakfast that gives you energy, satiates your cravings, and sets the stage for the right-decisions taking throughout the day.
Quick Healthy Breakfast Ideas
The options are many. To help you properly start your day, here is a list of easy, quick healthy breakfasts on the go ideas and some expert inputs to make them even healthier.
Easy, Quick, Healthy Breakfast On The Go Ideas
# 1
Cereal: Cereals can be deceitful because of their sugar content and many kinds in the market. So while choosing, pick the ones with more than 5 grams of fiber and less than 5 grams of sugar per serving. Also, opt for cereals made with whole grains, preferably those fortified with riboflavin, folic acid, and other essential nutrients. Add skim milk, and top up with some fruits if you like. 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 a rich source of protein and contain more than a dozen essential nutrients. A high-protein breakfast keeps you feeling full all morning and protects you from unhealthy snacking later in the day. The bonus is that you get highly essential protein to help maintain your muscle mass as you age.
If you have cholesterol concerns, you should focus on keeping saturated, especially trans fat, low and ensure that the fiber content in your diet is high. No doubt one yolk contains about 60% of daily allotment, but if overall you have lean proteins and not having an intake of lots of fat and cholesterol, eggs are super breakfast food to include in your diet.
Read how eating habits affect your heart health
# 3
Oatmeal: Oatmeal, a rich soluble fiber source, helps lower cholesterol and manage sugar levels. It keeps you full longer. If eaten regularly, its beta-glucan content – a kind of fiber – lowers cholesterol levels. The bonus you get is that oatmeal also contains omega-3 – fatty acids, folate, and potassium.
Choose the plain ones instead of the high-sugar instant varieties. I prefer the rolled type (old-fashioned) or the steel cuts that contain more fiber than the instant varieties. The bottom line is that any of these (including even the instant ones) is an easy, quick healthy breakfast food.
Tips:
(i) Ditch the flavored ones or those with high sugar content. A good option is a steel-cut oatmeal prepared with low-fat milk or water.
(ii) A quick and easy breakfast recipe is mixing uncooked rolled oats with natural peanut butter stirred with chopped-up bananas, apples, or berries and making your own muesli at home. Mix it with low-fat milk, and you get 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, the 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 add some fruits – like berries or a teaspoon of organic honey- to enhance its nutritional value further.
# 5
Whole-Wheat / Whole-Grain Bread: Carbohydrates form an essential part of an excellent healthy breakfast. But the kind of carb 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 made of whole grains or whole-wheat – whether 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 that whole grains / whole-wheat varieties lower the 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 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 have 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 it to one tablespoon per sitting.
Read here nourishing breakfast to lose weight
# 7
Banana: Packed with fiber, vitamin C, and potassium, banana is one of the best quick, healthy breakfast foods. It keeps the mid-morning cravings at bay. Unfortunately, this has been labeled as starchy and high caloric and thus placed by few people on the “don’t touch” list. But that is 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 a heavy dose of sodium.
Bananas are a good choice for people suffering from hypertension because of their high potassium content, an electrotype that helps to reduce blood pressure naturally.
Tip: Chop a banana into slices and add your oatmeal or cereal to get the 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 searching for food that helps burn their fat and make them lose weight. Eat half a grapefruit before each meal to slim down faster.
Grapefruit has fat-burning properties and has a helpful impact on blood sugar and insulin levels. On top of that, they are a hydrating and rich source of antioxidants that improves your immunity system.
Tip: Pair grapefruit with protein by adding yogurt or an egg to make your breakfast balanced and healthy.
Read six foods that help lower the risk of heart disease
# 9
Berries: All berries, irrespective of type, are packed with vitamins, minerals, fiber, antioxidants, and phytonutrients. The bonus point is that they are low in calories. Some studies have shown 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 strawberries into 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: Health-conscious people can add some ground flaxseeds for their omega-3 fatty acids or a handful of kale.
Other Quick Healthy Breakfast Options
There are many other options for easy and quick healthy breakfast ideas. Besides the above healthy breakfast on-the-go foods, our list includes Cottage Cheese, Wheat Germ, Almond Butter, Water Melon, Cantaloupe, Kiwi, Orange Juice, and Cranberry Juice.
Tips:
(i) Fruit juices are high in calories and sugar, so instead, include whole fruits in your diet.
(ii) If you like to have juices, go only for small servings.
(iii) Don’t confuse juice with juice cocktail. Cocktails are sugary and high in acidity.
Enjoy a quick healthy breakfast comprising the above healthy foods with tea or coffee – as per your choice!!
You may like to share your ideas for easy healthy breakfast foods under the comments below for the benefit of other readers.
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He
passed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, “Age is just a number!”
