A typical healthy breakfast should include a balance of foods from the five food groups: fruit, vegetables, whole grains, protein and dairy.
Skipping your breakfast isn’t just unhealthy, it can cause you to miss out on essential nutrients that your body needs to function properly. Thankfully, there are plenty of nutritious options for you to choose from.
Breakfast is a critical meal, breaking the fast and replenishing your body’s stores of energy and essential nutrients.
A healthy breakfast should contain a variety of foods high in fiber, protein and vitamins and minerals. Some of these include eggs, milk, cheese and vegetables.
Eggs can be eaten on their own or with a slice of whole grain toast. For extra nutrition, add spinach to scrambled eggs or try a cheesy omelette made with spinach, kale or mushrooms.
Another healthy breakfast idea is a Greek yogurt parfait. Make it a day of, or make it ahead and eat it throughout the week for a speedy, low-calorie breakfast that hits all your nutritional needs.
Breakfast is often called the most important meal of the day because it replenishes your energy stores. It also provides essential vitamins and minerals to promote good health.
A typical healthy breakfast should include a combination of protein foods, complex carbohydrates, vegetables and fruit. A protein-rich breakfast will keep you full longer and help regulate blood sugar levels.
Fruit is an excellent source of dietary fiber and vitamin C, plus it offers the added benefit of potassium to maintain a healthy heart. A small banana provides almost 10 percent of your daily need for this mineral, while a cup of strawberries contains more than 90 mg of this nutrient.
Some of the best fruit for breakfast are red, green or blue berries and a variety of citrus fruits such as oranges, lemons and grapefruits. These sour-sweet combinations make for deliciously refreshing breakfasts.
Eating a meal that contains protein, fiber and good fats in the morning can help you feel satisfied and give you energy. It can also reduce your appetite and make it easier to manage weight.
You can get a balanced breakfast by choosing whole grains, fruits and vegetables. Try a bowl of oatmeal (make it vegan by adding milk, nut butter and/or fruits to your oats) or whole-grain toast with a healthy nut spread like peanut butter, which will boost your protein levels and keep you full until lunchtime.
You can also choose a glass of cold-pressed green juice, but you’ll need to pay close attention to the ingredients. Most juices are mainly water and sugar, so you’re not getting the same vitamins, minerals and micronutrients as you would with a real glass of fruit or veggies.
Whole-Grain Waffles or Pancakes
A typical healthy breakfast is a balanced meal that provides the energy and nutrients your body needs to get through the day. It’s also a great way to kickstart the day and prevent unhealthy snacking throughout the rest of the morning.
Whole-grain waffles or pancakes can be a fun and easy way to start the day. The key is to use whole-grain flour rather than refined white flour, which adds fiber and nutrients.
In the case of whole-wheat waffles, you can use a mixture of all-purpose flour, wheat germ and baking powder to achieve the best texture and flavor. You can also mix in a variety of toppings, including fresh fruit and nut butter.
You can make a large batch of pancakes or waffles ahead of time and freeze them for quick reheating on busy mornings. Just wrap the leftovers individually in plastic wrap and refrigerate for up to 2 days or freeze for up to 1 month.