Healthy Breakfast: Quick, Flexible Options To Grab At Home

Mayo Clinic Staff

Source: mayoclinic.com; USDA National Nutrient Database for Standard Reference, 2006, Feb 2007

The benefits of a healthy breakfast

Breakfast not only starts your day off right, but also lays the foundation for lifelong health benefits. People who eat a healthy breakfast are more likely to:

• Consume more vitamins and minerals and less fat and cholesterol
• Have better concentration and productivity throughout the morning
• Control their weight
• Have lower cholesterol, which reduces the risk of heart disease

Breakfast is especially important for children and adolescents. According to the American Dietetic Association, children who eat a healthy breakfast are more likely to have better concentration, problem-solving skills and eye-hand coordination. They may also be more alert, creative and less likely to miss days of school.

Best bets for a healthy breakfast

A healthy breakfast should consist of a variety of foods, for example, whole grains, low-fat protein or dairy sources, and fruit. This provides complex carbohydrates, protein and a small amount of fat — a combination that delays hunger symptoms for hours.

Whether you opt for traditional options, such as yogurt, whole-grain muffins or ready-to-eat cereal, or less typical foods, such as leftover vegetable pizza or a fruit smoothie, you can get the nutrients and energy you need to start your day.

Traditional fare offers many options

To make a healthy breakfast each day, choose one item from at least three of the following four food groups:

• Fruits and vegetables. Fresh fruits and vegetables, 100 percent juice without added sugar
• Grains. Whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or melba toast
• Dairy. Skim milk, low-fat yogurt cups or low-fat cheeses, such as cottage and natural cheeses
• Protein. Hard-boiled eggs, peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon

For a healthy breakfast on the go, munch dry, ready-to-eat cereal with a banana and drink a small carton of low-fat or skim milk. The best cereals are those that are higher in fiber. If counting calories, choose cereals that are lower in calories.