Healthy breakfast foods: 20 ideas for a healthier breakfast
Breakfast really is an important meal and you would be well advised not to skip it. Breakfast sets you up for the day, spurs you and your metabolism into action and it can keep you from being tempted by those less than healthy mid-morning snacks. But many people make breakfast so boring; they just serve up same old food day after day. So, make your breakfast something to look forward to and check out these twenty different ideas for a healthy start to your day:
Grapefruit is a great way to start your day with a bit of zing. It will hydrate you, fill you up and provide you with antioxidants to help your immune system. Studies have also shown that grapefruit can be a great aid to slimming and help to control your insulin levels too.
Eggs are also in our list of healthy breakfast foods. Once considered to be too high in cholesterol, the American Heart Association now recommends that people with normal cholesterol eat eggs. Eggs are so versatile, you can cook them in many different ways for breakfast and they are packed with all the protein and nutrients you need first thing in the morning.
Try a bowl of strawberries for breakfast. They are low in calories, but high in antioxidants and one serving contains your entire daily intake of vitamin C. They have also been proven to be good for your heart. In a study, people who ate more than three servings of strawberries, or other berries, per week were less likely to suffer a heart attack.
Healthy breakfast foods list wouldn’t be complete without bananas. Bananas make a superb, quick and easy breakfast when you are in a rush. No preparation, just peel and go, and you get a healthy dose of vitamins and minerals along with a healthy dose of resistant starch, a type of carbohydrate that will make you feel full for longer.
5. Almond butter
If you want to get your protein in the morning, but you don’t like eggs or dairy products, then try adding some almond butter to your breakfast menu. It’s filled with monounsaturated fat, which is one of the good fats. Spread some on a slice of whole grain toast for a quick, simple, protein filled breakfast.
6. Greek yoghurt
To add some variety to your breakfast, try alternating between Greek yogurt and regular yogurt. Greek yogurt contains less carbohydrates, than regular yogurt and it has much creamier and thicker consistency, as it’s strained more. This is why it could be beneficial to diabetics, who must watch their carbohydrate intake. Choose a plain, no fat variety of Greek yogurt, add a little fresh fruit for some sweetness and enjoy the benefits of nearly twice as much protein, as you would get with a regular yogurt.
Oatmeal is also one of the popular healthy breakfast foods. It may not be the most attractive looking of all breakfasts, but a bowl of oats can really make your day. Oats will provide you with a source of slow-release energy, and the beta-glucan that they contain have been proven to actively lower the cholesterol in your blood. Just watch out for pre-flavoured types of oatmeal, as they can contain very high levels of sugar.
Watermelon is fantastic for hydrating your body, their very name rather gives that one away! They are just ideal for breakfast, the morning after the night out, for example. Watermelon also contains a high level of lycopene, a nutrient that can be important for your heart and your eyesight.
These little berries really punch above their weight. They are packed with antioxidants and studies have shown that eating blueberries can improve your memory, lower your blood pressure and improve your metabolism. Choose wild blueberries if you can, because they contain a higher concentration of antioxidants.
Don’t get us wrong, coffee is not breakfast on its own! But it can form a healthy part of a breakfast. Experts say that drinking two cups of coffee a day can improve your energy levels, help you burn fat, reduce the risk of dementia, may also help control type two diabetes, due to a massive amount of antioxidants that it contains; coffee can even make you feel happier and live longer, as several studies show that coffee lovers live longer and have lower risk of dying prematurely.
11. Fruit and cheese
Mix and match and give yourself a breakfast filled with protein, fiber and antioxidants by mixing some cheese, a sliced apple and some walnuts. A really tasty mix and the walnuts will give you some omega-3 fatty acids too.
12. Egg McMuffin
It’s not often that you will find a McDonalds meal on the pages of a health and beauty website, but an Egg McMuffin, if you are really in a rush, isn’t as bad, as you might have thought. It’s only 300 calories and you get plenty of protein from the egg and the lean ham.
Healthy breakfast foods also include flaxseed. If you add flaxseed to your bowl of cereal or breakfast smoothie, each tablespoon of flaxseed will provide you with 1.8 grams of plant omega-3s – the heart healthy omega-3 fatty acids.
14. Early morning healthy pizza
Pizza as a healthy breakfast food?!!! Well, yes, it’s possible to enjoy your favorite treat a healthier way. For a fresh and healthy take on pizza for breakfast, take a slice of crusty whole grain bread, spread on some low fat cheese, add some tomato and drizzle one some extra virgin olive oil – a healthier way to enjoy the take out treat, than re-heating the one form the night before!
15. Create your own cereal sundae
Jazz up your morning cereal with some fruit and nuts. Take a bowl of bran flakes for the fiber, some low fat milk for the protein and add some fruit and nuts for a little extra sweetness and flavor, for a well-rounded, healthy breakfast.
16. Peanut butter waffle
Don’t smother your waffles with syrup, that’s away too much sugar. Instead, spread them with protein filled peanut butter and sprinkle on some dried fruit and nuts to turn your waffle breakfast into a healthy one.
17. A healthy cooked breakfast
It doesn’t have to be all fruit and fiber; you can still have a cooked breakfast without all the fat. Try some grilled bacon, tomatoes and mushrooms on a slice of whole grain bread for delicious and hearty breakfast.
18. Make a fresh fruit n’ berries salad
Another variation of healthy breakfast foods is a fresh fruit salad. Make a mix of the various benefits that you can get from different fruits by making yourself a healthy fresh fruit salad. Mix together blueberries, strawberries, oranges, bananas, grapes or any other fruit you have to hand and add a bit of lemon juice and away you go.
19. Make your own healthy breakfast smoothies
Just pop some berries, apples, bananas and low fat milk into the blender, press the switch, and you will have a delicious source of protein, antioxidants and vitamins in a glass.
20. Grab an apple and go
If you pressed the snooze button on your alarm once too often, you still shouldn’t skip breakfast altogether. Just grab an apple on your way out the door and you will still benefit from the fiber and vitamins and there’s no preparation time at all.
What are your favorite healthy breakfast ideas? Please, feel free to share them in the comment section below.
Stay happy and healthy!