Fast, easy, healthy, and delicious ways to start your day off right.
Breakfast is one of the most important meals of the day. Eating a filling and energizing breakfast will help you stay focused and feel fuller all day. Below are some fast and easy healthy breakfasts.
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Healthy Breakfast: Oatmeal and Blueberries
Oatmeal is a low-fat and heart healthy food, as well as full of fiber to keep you fuller longer. If time permits, I would recommend making your own oatmeal from steel cut oats as many instant oatmeal packets contain added sweeteners. Soak the oats the night before to make the process all the easier in the morning.
The added blueberries will give you fiber, disease-fighting antioxidants, and a serving of colorful fruit that every one needs.
Healthy Breakfast: Non-fat, Non-sweetened Yogurt, Berries, and Whole-grain Cereal
Non-fat, non-sweetened Greek yogurt has a higher protein content then regular yogurt, but any yogurt is a good source of calcium and low fat protein. Yogurt contains healthy bacteria for woman; just make sure the yogurt says active bacteria on the side.
Top the yogurt with high fiber berries of your choice and a couple tablespoons of your favorite whole grain cereal for an added crunch and filling fiber.
Healthy Breakfast: Whole Grain Waffle, Topped with Fruit and Honey, and Vegetarian Sausage.
A whole-grain waffle is a fiber filling and delicious way to start the day. Top the waffle with a serving of your favorite fruit and only a couple tablespoons of honey, for a little added sweetness.
Vegetarian sausage can be a lean (and depending on the brand) delicious source of low-fat protein. There are many vegetarian versions of your favorite meat products that are just as delicious as the real thing. So try some of these healthy, lower fat protein sources.
Healthy Breakfast: Whole-grain English Muffin with Nut Butter, Half a Grapefruit, and Low-Fat Cottage Cheese
A whole-grain English muffin gives your filling fiber, but make sure to check the nutritional label at the grocery stores. Some products claiming to be whole grain and whole wheat contain only enriched flour and the same amount of fiber as regular white bread products. Make sure your purchase really does contain whole grains and is full of filling fiber.
Choose a nut butter of your choice, from cashew, to almond, to peanut butter. For peanut butter, I would recommend a natural version as many popular brands of peanut butter contain added sugars and corn syrup. Nut butters are high in fat, so eat in moderation.
Low-Fat cottage cheese is a lean protein and contains bone-strengthening calcium.
Half a grapefruit not only provides you with one of your five servings of fruit and vegetables for the day, but also contains vitamin C, and water, keeping your fuller longer.
Reminders for Easy, Fast, and Healthy Breakfasts
Drink a small, one serving glass of vegetable juice with your breakfast for an added vegetable serving. A one serving glass of cranberry juice is also good for women, especially for their urinary tract health. As with all juices, drink in moderation, as juices often are sources of sugar and excess calories without the filling fiber of regular fruit. Also, make sure the juice isn’t a cocktail or a fruit drink posing as the real thing. Remember to check the nutritional label to make sure you are drinking real juice.
A serving of black tea also contains healthy antioxidants, making it another ideal drink to accompany your breakfast.
There are several ways to mix and match these breakfast items to cater to your taste buds. Usually aim to have a serving of a low fat protein, a serving of fruits or vegetables, and a whole-grain item.
If you have any medical conditions consult a physician or nutritionist about healthy options to fit your dietary needs.
For some appetizing and healthy snacks see my article Tasty and Healthy Snacks for Weight Loss.
And, if you are looking for ideas on how to maintain a healthy lifestyle, see my article Tips for How to Stay on a Diet and Lose Weight.