Nutrition Tip - Healthy Breakfast - Part 2

Healthy Breakfast Tips: Part 2

Last week, we discussed what makes a healthy breakfast and why it is so important to eat a well-balanced meal first thing in the morning. Breakfast wakes us up and provides us with energy to get through the day. It should be nutrient rich, full of protein, high in fiber, and satisfying. Here are some breakfast ideas that fit the recommendations:

  • A bowl of steel cut oats with a teaspoon of honey and berries on top
  • Nonfat, plain Greek yogurt with a teaspoon of honey, fruits, and a tablespoon of low-sugar granola or whole grain cereal
  • Blend a breakfast smoothie with low-fat milk, frozen strawberries, a banana, and some peanut butter
  • Breakfast sandwich on whole grain bread with 2 eggs, one slice of cheese, tomato, and avocado
  • Stuff a whole-wheat pita with a sliced, hard-cooked egg, low-fat shredded cheese, and salsa
  • Spread a flour tortilla with peanut butter. Add a whole banana and roll it up.
  • Spread low-fat cream cheese on a ½ whole-grain toasted bagel. Top with sliced strawberries.
  • Add lean ham (low-sodium) and low-fat Swiss cheese to a toasted whole-grain English muffin with spinach and tomato
  • Whole grain English muffin with peanut butter and a banana
  • 2 hard-boiled eggs with a piece of fruit
  • 1 cup of cottage cheese with a bowl of mixed fruit

     

    All of the examples above are healthy and well-balanced. If you are in a rush in the morning, here are some quick options:

  • Overnight Oats
  • Egg muffins/Omelet Cupcakes
  • Healthy, high protein muffins
  • Yogurt parfaits
  • Smoothies
  • Hard-boiled eggs

     

    With that all of these healthy options, let’s also talk about what you should be limiting for breakfast. Breakfast can go bad very fast. Here are some foods you should avoid for your first meal of the day:

  • High amount of processed meats, such as bacon and sausage
  • High sugar, fat, and calorie baked goods like pastries, donuts, and muffins
  • High carb breakfast foods like large bagels, pancakes, and sugary cereals
  • Low nutrient foods with little protein like granola bars and cereals
  • High sugar yogurts and other flavored dairy products
  • Sugary coffee beverages like Frappuccino’s and Macchiato’s

Put a little bit of thought into your morning meals. Your body and energy levels will thank you during the day.