What do you eat for the most important meal of the day? Is it loaded with the fiber, protein and whole grain carbohydrates your body needs to start the day off on the right foot? You want to eat something first thing in the morning that will boost your metabolism, get your engines firing on all cylinders and yes, even help kick start weight loss! Below you’ll find the seven easiest healthy breakfast items you can eat that will properly fuel your body for a productive, happy day!
Get real oatmeal… with 100% real oats. The ingredients should say “whole rolled oats” and possibly also contain barley, rye and flaxseeds. Oats and barley in particular contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent than echinacea. They boost immunity, speed wound healing and may help antibiotics work better. Oatmeal is high in whole grain carbohydrates, which your body needs carbohydrates to function properly. If you have time to cook them, cook steel-cut oats, they are less processed than the rolled or quick-cooking oats.
For added nutrients and flavor, add cinnamon and fruit to your oatmeal (bananas, blackberries, raspberries, strawberries, blueberries, etc.). If you MUST add sugar (which I recommend avoiding), try stevia, honey or agave nectar. Also try preparing your oatmeal with unsweetened almond milk instead of water for a creamier dish.
Warnings: Watch for high sugar content and artificial ingredients. Avoid flavored oatmeal, as these tend to have added sugar, sodium and other ingredients you don’t need.
Fruit is good, quick and easy. If you’re not eating breakfast at all right now, having a banana is a great place to start. Even better than just a banana? Adding some protein… like peanut butter! Or my personal favorite, honeycrisp apples and almond butter. Other good fruits for breakfast include strawberries, blueberries and grapefruit (do not pile on the sugar or artificial sweeteners, just eat the darn thing in it’s natural beauty. If you’re dying for some sugar, try stevia).
Warnings: Buy organic to avoid dangerous pesticides that contaminate the entire fruit, not just the outside, and to avoid genetically modified products.
Smoothies are a great option for breakfast. They are easy on your digestive system since your body doesn’t have to work as hard to break down the foods incorporated in the smoothie, and you can get lots of vitamins and minerals in one shot. I usually do a few frozen peach slices, a banana, 1/4 c. apple juice, 1/4 c. unsweetened almond milk, and a scoop of superfood powder in order to ensure I’ve incorporated my greens! Instead of superfood powder, try kale, spinach, celery (delicious in smoothies) or parsley!
There are a myriad of options out there when it comes to yogurt. At the grocery store, if you stand back for a moment, and look at all the available options for yogurt, it can be a bit overwhelming. Here’s how to find a healthy yogurt: First, if you do not eat dairy, look for an almond, soy or coconut-based yogurt. I prefer almond, myself. (Healthiest, tastiest, least amount of sugar. Soy hurts my tummy.)
If you do eat dairy, you have quite a few choices ahead of you. Look at the sugar content before anything else. It doesn’t do your body any good to eat a fat free yogurt with 30g of sugar in it. Your body has to work incredibly hard to break down all that sugar. Healthy yogurt contains only two ingredients, live cultures and milk. The more ingredients listed, the less healthy the yogurt is. In general, the higher the protein and the lower the sugar content, the more nutritious and healthy the yogurt is. The major health benefits of yogurt are derived from the live cultures they contain.
Warnings: Be wary of fruit-flavored yogurts and yogurts with the fillings you mix in, as those tend to be the worst culprits. My suggestion is to buy plain yogurt, and add your own fresh fruit and granola to it. Plain yogurt is the most nutritious variety of yogurt, containing about half the calories, twice the amount of protein, fewer fillers, more calcium, and no added sugar compared to yogurt with fruit and other flavorings.
There are lots of options when it comes to cooking and eating eggs. Hardboiled, scrambled, or over easy, eggs contain the protein you need to help get your day started properly. If you’re looking for a lower-calorie option, egg whites are a great option, especially with some added vegetables. Try sliced mushrooms and spinach, broccoli and tomatoes, green bell pepper and red onion or diced celery and parsley. The veggies provide fiber, vitamins A, K, C as well as antioxidants and phytonutrients to help fight disease-causing free radicals. If egg sandwiches are more your style, try your eggs on a slice of whole grain toast, with avocado slices instead of cheese for healthy fats.
Warnings: Be sure not to pile on the cheese and keep any addition of salt to a minimum. Try to avoid sides like bacon, but if you must, opt for low-sodium turkey bacon. Also, buy organic, cage-free eggs, they’re worth the extra cost.
This is a tricky one, since most cereals claim to be “healthy”, “whole grain”, etc., but are really just processed crap. Keep in mind that marketing teams spend countless hours trying to make their product look as nutritious and healthy as possible. It doesn’t meant that it actually is. If you’re wondering what’s in your cereal, look at the nutrition facts and ingredients label.
Warnings: The ingredients should be things you can pronounce and the sugar content should be low (less than 5 g per serving). With your cereal, be cautious when adding milk, as it actually contains quite a bit of sugar. Try unsweetened almond milk for a nice change of pace. Choose regular cheerios instead of honey nut, corn flakes instead of frosted flakes and avoid anything with marshmallows or other “candy” in it. Avoid anything with high-fructose corn syrup.
People who ate high-fiber whole grain cereal for breakfast every day had nearly a 30% lower risk of heart failure than those who chose other foods, found the ongoing Physicians’ Health Study.
Although convenient, you really have to know what you’re eating when consuming a breakfast/granola bar as your first source of fuel for the day. These bars concern me since they are typically just loaded with sugar. Most of them should be labeled as candy bars instead. However, if you are like two-thirds of the American population and eat these for breakfast here’s a few things to keep in mind:
Be sure to find a bar with less than 6g sugar, with at least 5g of protein and 5g of fiber. The fiber content of breakfast bars made with whole grains will be higher than multi-grain bars. Read the ingredients too. Rolled oats, wheat or barley should be listed as one of the first ingredients. Kashi typically has some good options.
Warnings: Avoid products that contain any trans fat, partially hydrogenated oils, shortening or high-fructose corn syrup, and again, watch that sugar content!