Breakfast really is the most important meal
of the day. This is especially true for dieters who will find it easier to
manage their weight and stay on track with a start to the morning that’s high
in nutrition. The trick, however, is making smart choices.
“A healthy breakfast should be a variety of
foods like whole grains, low-fat protein or dairy sources, and fruit,” says
Andrea Gorman, MS, RD, manager of clinical nutrition at Rhode Island
Hospital/Hasbro Children’s Hospital in Providence. “All
these food groups provide complex carbohydrates, protein, and a small amount of
fat. This combination of nutrients can delay hunger symptoms and keep you
feeling full throughout the day.”
Healthy Breakfast Ideas
Related: The Importance of Breakfast
Here are some ideas to get your day started
right:
1.
Build on a
healthy cereal. Top a high-fiber cereal with a
sprinkle of granola, bananas, and low-fat milk or plain yogurt. This
combination provides good fiber and protein intake, plus calcium and potassium.
2.
Get off to a
berry good start. Another possibility for breakfast
is berries and low-fat Greek-style yogurt with a drizzle of honey and a
sprinkle of toasted sliced almonds. These foods are high in protein and volume,
which can help you feel full longer.
3.
Take your
nutrition to go. Smoothies are another smart choice
when made with Greek-style low-fat yogurt, berries, and a touch of sugar. It’s
a meal that’s high in protein, dairy, and volume, and it’s very portable if
you’re in a hurry.
4.
Get a good
“warm-up.” Susan B. Roberts, PhD, author of The
Instinct Diet and professor of nutrition at the USDA Nutrition Center at Tufts University in Boston, recommends
hot cereal: Microwave 1/4 cup each of instant oatmeal and coarse wheat bran
with a cup of 1 percent milk. Served with berries and a little maple syrup,
it’s the perfect start to the day with plenty of fiber and volume.
5.
Don’t skip the
eggs. Hot breakfasts extend the range of
possibilities. Scrambled eggs — one whole egg and one egg white — along with a
piece of whole-wheat toast, lightly buttered, and some fruit on the side are
high in protein and volume and make a great combination.
6.
Wrap up some
burritos. Breakfast burritos can spice up your
morning meal. Use the same scrambled egg recipe as in No. 5 as the filling for
a low-crab, whole- wheat (for extra fiber) wrap along with some salsa, low-fat
sour cream, and a sprinkle of cheese.
7.
Call on
cottage cheese. Cottage cheese along with fruit or
nuts can be a good breakfast choice that’s high in protein plus some calcium.
Look for cottage cheese brands that offer extra fiber.
8.
Ham it up. Even ham and eggs can be healthy when using one whole egg and one
egg white in the scramble and two slices of lean Canadian bacon. Add half a
grapefruit on the side and it’s a meal full of protein, fiber, and vitamin C.
9.
Don’t rule out
a.m. vegetables. You can enjoy veggies with
breakfast if you add them to some eggs. Dr. Roberts suggests cooking one and a
half cups of sliced button mushrooms or one cup of lightly steamed vegetables
(like broccoli or spinach), two beaten eggs, salt, and freshly ground pepper in
a non-stick pan with one-half teaspoon of tub margarine. Add a dollop of
ketchup, if desired.
10.
Think whole
grain. Whole-grain English muffins with peanut
butter or another nut butter and sliced fruit like apples or pears, along with
a glass of milk, can be filling while providing protein and calcium.
