Cold cereal: Pouring some dry breakfast cereal in a bowl and adding some milk is about as easy as breakfast gets. Most breakfast cereals are fortified with vitamins and minerals, which is a good thing, but most of them are also made from refined flour and contain large amounts of added sugar. Choose breakfast cereals that are higher in fiber and lower in added sugars (compare the labels at the grocery or see how your favorite cereals stack up according to nutrition experts). Aim for less than five grams sugar per serving.
One serving of a typical breakfast cereal is only about three-forths of a cup with another half cup of milk (preferably low- or non-fat milk). If that's not enough to fill you up, you can round out your breakfast with a slice or two of whole grain toast with peanut butter and a small glass of 100-percent fruit or vegetable juice. The toast and peanut butter will add some more fiber, healthy monounsaturated fat and protein that will keep you feeling full through the morning, plus the juice adds vitamins, minerals and phytochemicals.
Smoothies: Your blender might become your favorite breakfast kitchen appliance if you like thick and flavorful fruit smoothies. The key to making a breakfast smoothie is using fresh and frozen fruits plus milk, water or juice. You can follow a few simple smoothie tips to make a basic fruit smoothie, then you can experiment with any type of fruit that you'd like. If you want a little extra sweetness, you can add a little honey, a sprinkling of sugar (not too much, though) or a packet of artificial sweetener.
You can boost the nutritional power of your smoothie by adding a bit of flax oil or milled flax seeds and some plain yogurt or peanut butter. The healthy fats and proteins combined with the fiber in the fruit will help keep you feeling full longer. Avoid commercial fruit smoothie mixes that are mostly sugar and artificial flavorings, and resist the temptation to add a couple of scoops of ice cream that will turn your healthy breakfast smoothie into a high calorie splurge.
Breakfast sandwiches: We're used to eating sandwiches at lunch and even at dinner time, but sandwiches are also a popular breakfast item. They're hearty and delicious and you feel like you've eaten a full meal in just a few minutes. Breakfast sandwiches are easy to make from scratch and only take a few minutes. Scramble or fry an egg and serve it on 100-percent whole grain toast for a basic sandwich. You can add interest and flavor (and calcium) with a slice of cheese, or add mushrooms, peppers and onions to your scrambled egg (chop them up the night before and keep them in the refrigerator to save time). If you don't like eggs, make a grown-up peanut butter and jelly sandwich with 100-percent fruit spread. Or something different, try a peanut butter and fruit wrap.
There's really no official rule that requires you to eat only foods with eggs, sugar or cereal for breakfast. A lean turkey sandwich with sprouts and mustard on whole grain bread is a good choice any time of day. Whatever type of sandwich you choose, be sure to use whole grain bread, bagels, wraps or English muffins for extra fiber.
You can also buy ready-made breakfast sandwiches in the freezer section of your grocery store for a quick heat-and-eat breakfast. Some are better for you than others - read the labels to find the sandwiches that are lowest in fat, sodium and calories.
Hot cereal: Just thinking about a bowl of warm oatmeal with cinnamon and your favorite fruit might make you feel all warm and cozy. Oatmeal is easy to make either on the stove or in the microwave oven. You can also use a slow cooker. Flavored oatmeal mixes are also available in grocery stores, but you might not want the added sugars and artificial flavors that come with them.
If you're not a fan of oatmeal, you can also eat hot wheat cereals or try quinoa, a delicious and healthy seed that can be served like oatmeal. Whatever hot cereal you choose, boost the nutrition by adding blueberries, strawberries, or cut fruits and nuts like pecans, walnuts or almonds. Serve with milk or 100-percent fruit juice for a quick and hearty breakfast.
Leftovers: So many of us associate specific foods with breakfast, like sweet cereals, eggs, bacon, pancakes, waffles and French toast with gobs of maple syrup. But there's nothing wrong with eating non-breakfast foods instead, like the leftovers you have from dinner the night before. As with any healthy breakfast, be sure to include protein and plenty of fiber to help keep you full until lunch. Heat up a piece of leftover chicken with lots of green beans or other vegetables on the side. Add a slice of whole grain bread and a healthy beverage like water, low-fat milk or 100-percent juice.
Have some simple foods ready for those super-busy mornings when you think you don't have time for breakfast. Grab a couple of your favorites and breakfast is ready in less than one minute.
- Individual yogurt cups
- Breakfast bars
- Individual bags of homemade trail mix
- Whole grain or bran muffins
- Peeled hardboiled eggs
- Individual containers of 100-percent fruit juice
- Fresh fruit like apples, bananas and pears
