25 Healthy & Easy Breakfast Ideas
>> Tuesday, December 21, 2010
Mornings can be challenging. We're up early (some of us a little cranky; admit it!), getting ourselves cleaned up and dressed, getting children cleaned up and dressed, taking the pets outside and feeding them, stuffing backpacks and lunch boxes. We have to come up with something for breakfast, too?
We all know by now that breakfast is the most important meal of the day, for adults and children alike. You're more alert and productive; it sets the tone for our attitude and behavior, as well. It's also been shown that choosing healthy alternatives for your first meal of the day will encourage you to continue making wise choices throughout the rest of it. You should make an effort to include one serving of a whole grain carbohydrate, one serving of a food or drink containing calcium, one serving of fruit, and an optional serving of protein (meat or eggs).
That being said, it can be difficult to come up with ideas for quick and healthy food on the fly. Here are some possibilities that can be planned for and prepared ahead of time, making the a.m. rush a little bit easier.
- 1/2 or mini whole grain bagel topped with peanut or almond butter, sliced apples, and a small glass of unsweetened orange juice.
- A breakfast sandwich made with lean ham or turkey, on whole grain bread, topped with sliced tomatoes, and a small glass of skim milk.
- Homemade granola topped with milk (this Nut & Seed Granola looks awesome! Scroll down the post a little ways to find the recipe.)
- Breakfast burrito: scrambled eggs, chopped bell peppers and/or onions, grated reduced fat cheese, wrapped in a whole wheat tortilla (hint: these freeze really well!).
- Scrambled egg sprinkled with a teaspoon of shredded reduced fat cheese, served with a fresh fruit salad and small glass of skim milk.
- Apple slices spread with peanut or almond butter and sprinkled with raisins.
- 1/2 whole wheat bagel or one piece of whole grain toast topped with a slice of baked ham and a slice of tomato.
- A low-fat, whole-grain muffin served with a wedge of cantaloupe and a cup of latte made with skim milk.
- Multigrain cereal (I'm a big fan of Kashi cereals) topped with raisins, a sliced banana, and skim milk.
- Cooked oats topped with raisins, dried cranberries, sliced bananas, and soy milk.
- A classic grab-and-go option: two hard boiled eggs, one low-fat cheese stick, and an apple or orange.
- Whole wheat bagel topped with reduced fat cottage cheese, sprinkled with flaxseed; serve with a small bowl of mixed berries and a cup of tea.
- Sweetened brown rice: Cook rice the night before. In the morning, put it in a bowl with a spoonful of honey, a handful of raisins or dried cranberries, a cut-up apple, and a sprinkle of cinnamon. (hint: try any of the cooking grains - barley, rye, oats, buckwheat, quinoa)
- Lunch for breakfast: Top whole wheat toast with 2 tablespoons tuna prepared with low-fat mayonnaise. For variety or more traditional breakfast, also try lox or canned or smoked salmon.
- Mini whole wheat bagel, spread lightly with reduced-fat cream cheese and jam, a peach, and a cup of yogurt.
- Fruit smoothie: Add strawberries, kiwi, a banana, a cup of plain yogurt, one teaspoon of ground flaxseeds, and a cup of crushed ice to your blender and mix. Voila!
- Multi-grain English muffin, toasted and spread with peanut butter, topped with sliced apples, and served with a small glass of skim milk.
- Plain or Greek style yogurt, mixed with chopped apple, berries, and whole grain cereal; served with small glass of unsweetened orange juice.
- Healthy granola bar (such as a Kashi TLC bar), one orange, and a glass of skim milk.
- Whole wheat English muffin topped with melted reduced fat cheese, a sliced tomato, and a sliced hard-boiled egg; serve with a small glass of unsweetened fruit juice.
- High fiber cereal topped with mixed nuts and dried fruit, served with a small orange.
- Muti-grain bread toasted and topped with almond butter, sliced banana, raisins on top, and a sprinkling of cinnamon; served with small glass of skim milk.
- Whole wheat English muffin, toasted and thinly spread with reduced fat cottage cheese, topped with sliced pineapple.
- Scrambled eggs with chopped tomatoes and feta sprinkled on top; serve on a bed of spinach.
- Sliced melon tossed in a bowl with plain yogurt and sprinkled with whole grain cereal or granola on top.
