Starting the day with a healthy breakfast is a challenge for many people (even just eating breakfast is sometimes difficult). Running late to work, got to get the kids to school, need to fix lunches before you go; there are many different reasons why eating a healthy breakfast doesn’t happen as often as it should (and why grabbing that convenient donut sitting on the counter usually wins).
However, eating a healthy breakfast is arguably the most important thing you can do in the morning, and the most important meal of the day. A healthy breakfast will give you the nutrition and fuel you need to stay alert and focused until lunch time, something refined sugar cannot do.
Here are 5 simple tips to eating a healthier breakfast.
Keep it Fresh
The best foods you can eat in the morning are the most natural. The general rule is, the closer the food is to the way nature made it, the better. A fresh orange is better than an orange danish and a banana is better than a slice of banana bread.
Fresh fruit is a great option for breakfast because fruit is low in calories, is high in fiber and loaded with all kinds of energy-producing nutrients and minerals. And it takes the same amount of time to bite into an apple than it does a donut.
Toast, Bagels and Waffles
Making toast, a bagel or waffles (quickly made in the toaster, of course ) are great for breakfast, but just make sure they’re made from whole grains and not refined flour (which will spike your sugar and cause you to crash later like the donut). Also, be careful with the spreads. Instead of slathering your toast with butter or sugar-filled jam, use peanut butter, low-fat cottage cheese, or reduced-sugar fruit preserves.
If you are making a bagel, use low-fat cream cheese or opt for peanut butter here. With waffles, use fruit preserves or honey instead of syrup.
Boil an Egg
Eggs are excellent sources of protein, but can take a little long in the morning if you are trying to scramble or fry them. The best thing to do is boil and peel them the night before. That way in the morning you can quickly eat one, or toss it in your bag to eat in the car.
Cereal is another great option for a healthy breakfast, and its pretty quick to make and eat. Just make sure you are eating cereal made with whole grains and not sugared up for taste. If you want to add sweetness to your cereal, use honey or agave syrup instead of refined sugar. And be sure to use 1 percent or fat-free milk.
Yogurt and Fruit Smoothies
Grabbing and eating a low-fat yogurt is about as quick as it gets (and healthy, too), but making a fruit smoothie doesn’t take a lot of time, either. Just have fresh or frozen fruit on hand, some orange juice, plain yogurt and ice, whip in a blender for about 30 seconds, and pour into a travel cup. You can drink this in the car if you don’t have time in the house.