Healthy Breakfast Tips: Part 2

By: Samantha McCarthy MS, RD/LDN

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, nuts, 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 cottage cheese on a � 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 and time into your morning meals. Your body and energy levels will thank you during the day.