Fruits for breakfast ideas can help you eat healthier and keep your diet balanced. A fruit breakfast is a good way to keep your diet healthy. Serving up sliced bananas, grapefruit or kiwi at breakfast can also help control appetite later in the day, so you’re less likely to overeat or have trouble resisting temptation.
7 breakfast ideas to help you live longer and healthier
Following a healthy diet for a longer life is essential! So, add these 7 longevity boosting breakfast ideas packed vitamins and minerals.
The world may have advanced in many areas, but there are a lot more health problems nowadays! Therefore, if you want to enjoy longevity, your top focus should be your health and well-being. But how can you maintain it? Well, when our grandparents were younger, they believed in simple things. They consumed homegrown fruits and veggies and ate fewer processed items. They didn’t even have to make conscious efforts to follow a healthy diet for a longer life. It was a way of life for them.
Today, most of us want to live longer but we don’t know how to begin! That’s why we’re here to help and to let you know that you can start with breakfast. A healthy breakfast can make a big difference!
Health Shots got in touch with Deepti Lokeshappa, Msc Food Science and Nutrition, Senior Consultant-Clinical Nutritionist, Motherhood Hospital, Bengaluru, to find out which foods you can add in your breakfast to live a longer and healthier life.
Importance of a healthy breakfast
A good breakfast is a great start to the day but some people don’t give breakfast the importance it deserves. Lokeshappa says, “A good plate in the morning will not only keep you full for hours but also provides you with enough fibre, proteins, fats and nutrients. You should avoid having an unhealthy breakfast that is high in sugar, carbs or preservatives.” While choosing the right morning plate can be confusing, here we suggest some healthy options for you.
Here are 7 healthy breakfast ideas, suggested by Lokeshappa:
Eggs are tasty, healthy and easy to cook. But more than that, you will never be bored of the recipes that you can make with it. You can have a boiled egg in the morning if you are lazy or make an omelette and serve it with toast.
A classic breakfast option that never goes out of trend because it is easier to make and healthy. They are also a good source of iron, B vitamins, manganese, magnesium, zinc, and selenium.
3. Veggie salad
Salads for breakfast are a trend now for various reasons. Combination of green leaves and other vegetables provide all essential vitamins, healthy fats and proteins and thus, they are the source of dietary fibre.
4. Whole wheat toast
A good choice for breakfast as it is high in fiber and complex carbs, which digest slowly and don’t cause a sudden spike on your blood sugar levels. You can make a sandwich with fruits or egg to make it even tastier.
If you are not into morning meals, start with fruits. There are a lot of things you can make with the fruits of your choice like a fruit salad or smoothies. For a balanced breakfast, you can even pair it with other high protein or fiber foods.
6. Chia seeds pudding
This is the recipe to go for if you are looking for something tasty and easier to make. Chia seeds are even more beneficial if you eat them with high protein food like Greek yogurt, cottage cheese, or a protein shake.
An easy to make breakfast which provides you the much needed morning nutrition. Pressed rice is cooked with some of your favourite veggies and spices can make a good morning plate.
This is breakfast? 10 brekkie ideas that’ll make you feel like you’re treating yourself
Breakfast is the most important meal of the day, so hitting your healthy eating goals is easy with these fresh and colourful fruits that are full of antioxidants, vitamins and essential nutrients.
1Fruity smoothie bowl
Turn your favourite banana and berry smoothie into a delicious breakfast bowl with this quick and easy 10-minute recipe.
2The new green smoothie
Create a nourishing green smoothie with this healthy avocado, apple, cucumber, zucchini and spinach recipe.
3Berry and granola brekkie pizza
This berry sweet idea makes a special breakfast for four, or whip it up when you need a wholesome after-dinner treat.
The kids will love this sweet raspberry smoothie. It’s so easy to make, and they can do it themselves.
5Raspberry breakfast smoothie
This easy breakfast smoothie uses Australia’s Own Like Milk, a nutritious, plant-based alternative to dairy and lactose that’s packed with protein – try it out today!
6Curtis Stone’s strawberry smoothie bowls
For a bowl packed full of natural goodness you can’t go past Curtis Stone’s strawberry smoothie bowls.
7Weet-Bix, orange & banana smoothie with peanut butter
No time to sit at the breakfast table? Never fear, this tasty drink has all the nutrients necessary to get your day off to a healthy start.
8Roasted nectarine breakfast bruschetta
Start this recipe a day ahead for a breakfast or brunch special enough to impress your guests.
9Cacao banana smoothie bowl
Create the ultimate breakfast bowl with this quick and easy 10-minute recipe.
10Super mint green smoothie
For a quick and healthy snack, try this refreshing dairy-free smoothie, made with almond milk, banana, spinach, dates and avocado. Recipe by Courtney Roulston, MasterChef Australia Series 2 contestant.
6 Tips for Better Breakfasts
We all experience “morning madness” — whether it’s a time crunch, picky eaters or kids without morning appetites, many things can make for a stressful morning. Breakfast, however, is really an important meal!
Research shows that breaking an overnight fast with a balanced meal can make a significant difference in overall health and well-being, in particular for children and teens. Eating a smart breakfast can help improve behavior and school performance.
The good news is that healthy breakfast options are available no matter what morning hurdles you face. Make time for your morning meal with these simple solutions.
If You Wake Up on Time, Enjoy …
- Scrambled Eggs: Serve with turkey bacon, fruit and whole-grain toast. Consider incorporating tomato, onion and jalapeno when cooking the eggs.
- Whole-Grain Waffles: If you have a waffle iron, try a whole-grain waffle mix from the grocery store for a special treat. Serve topped with fresh fruit.
- Nigerian Egg Stew with Boiled Yams: Egg stew is quick and easy to make, combining ingredients such as beaten eggs, tomatoes and a mixture of vegetables like chopped bell pepper and onion. Serve with a side of boiled yams.
- Porridge: Use millet, sorghum or maize and add spices like cinnamon or ginger.
- Vietnamese Banh Mi Op La: Have banh mi breakfast-style! Banh mi op la translates to English as “omelet bread” and is similar to a fried egg sandwich. Include vegetables such as tomato, pickled carrot, cucumber and cilantro and sauces such as soy sauce and hot chili sauce.
- Poha: Poha is a flattened rice, often eaten for breakfast in Maharashtra, a state of India. This quick-cooking recipe is often mixed with green chiles and onion or potato, plus various spices such as turmeric, mustard seeds, coriander leaves and curry leaves. Add roasted peanuts for extra protein and crunch.
If You Hit the Snooze Button One Time, Eat …
- English Muffin Sandwich: Toast a whole-grain English muffin. Put low-fat cheese and sliced deli ham on the toasted muffin. Warm the sandwich in the microwave to melt the cheese. Grab a piece of fruit for a complete breakfast.
- Breakfast Tacos: Scramble and cook eggs or egg whites. Serve eggs with beans on a tortilla. For additional toppings, add salsa and low-fat cheese.
- Classic Cereal Gets an Upgrade: Cut up some fresh fruit and add to an unsweetened breakfast cereal.
- Yogurt Parfait: Layer yogurt with fresh or frozen fruit and granola or whole grain cereal.
If You Hit the Snooze Button Three (or More) Times, You Can Still Break the Fast …
- Instant Oatmeal: Look for varieties without added sugar and just add boiling water. Stir in dried cranberries and almonds.
- 45-Second Scrambled Eggs: Put eggs and a splash of milk in a bowl, whisk it up and put it in a microwave for 30 seconds. Stir and put back in for another 10 seconds.
- Peanut Butter Sandwich: And, grab a banana while you’re at it.
- Cream Cheese on Whole-Grain Bread: Try it on a bagel or tortillas.
- 30-second Smoothie: Blend low-fat milk, frozen strawberries and a banana for a quick smoothie to enjoy with a bran muffin.
- Enjoy a plate of cheese, olives and fig or apricot jam.
If Your Time is Tight in the Morning, Get Organized Ahead of Time
- Ready-Set-Go: The night before, make a breakfast plan as you clean up from dinner. Set the table and prepare you cooking utensils the night before.
- Omelets or Frittatas: Prepare fresh vegetable omelets or frittatas ahead of time to reheat all week long.
- Brown Bag Breakfast: Grab a banana, a bag of trail mix made with whole-grain cereal, shelled pistachios and a favorite dried fruit (try diced apricot, pineapple or mango).
If Your Picky Eater Needs Coaxing:
- Instead of Doughnuts: Offer whole-grain toaster waffles or pancakes. If you’re serving doughnuts, consider offering doughnut holes and add other foods such as low-fat milk and fruit to ensure some extra nutrition.
- Banana Dog: Spread a couple of tablespoons of peanut or almond butter on a whole-grain hot dog bun. Peel a banana, place inside the bun and eat it like a hot dog. Pair this with low-fat or fat-free milk.
- Gobble, Gobble, Gobble Bacon: Switch to turkey bacon, which is much lower in fat than traditional bacon.
- Toast with Peanut Butter: Use whole-grain toast to boost fiber and use peanut butter for a morning protein boost. Add a glass of low-fat milk or 100% orange juice.
- Not So Sugary Cereals: Substitute low-sugar, whole-grain cereals and pair with fresh or frozen berries.
- Fresh Fruit: bananas, kiwi, pears, apples, mangoes, melon, grapefruit or whatever is in season.
- Dinner for Breakfast Foods: The best breakfast for kids is the breakfast they’ll eat, and they certainly don’t need to be traditional American breakfasts foods.
If Your Little One Doesn’t Eat Much In The Morning:
- Spread it Out: Have your child eat a piece of fruit and drink a glass of low-fat milk before they leave the house. Then, when they get to school, they can have a small snack; such as an oatmeal muffin or a low-sugar breakfast bar.
- School Breakfasts: Many schools serve a variety of nutritious breakfasts for kids. If this is available in your area, encourage your children to take advantage of these options.
- Easy Does It: Put breakfast fixings in an easy-to-grab place. Put the cereal on a lower shelf in the pantry so younger kids can reach it easily, and place fruit in a bowl on the counter where kids (and parents) can easily grab something nutritious on their way out the door.
- Role Model It: If your child sees you making time to eat a healthy meal, they’ll be more likely to follow your healthy example.
These Quick & Easy Breakfasts Are Loaded with Fruits & Veggies
We’re constantly on the lookout for quick and easy breakfasts that make us excited to get out of bed. And if we can sneak some fruits and veggies onto our plates or into our bowls? Even better. From veggie tacos and breakfast scrambles to banana pancakes and raspberry ricotta toast, here are 10 vegetarian breakfasts to inspire your morning routine.
1. Vegetable Breakfast Scramble from Budget Bytes
Adding a generous dollop of hummus to this scrambled egg and veggie bowl is an easy way to add more protein, and boost its staying power.
2. Veggie Breakfast Tacos from Cookie + Kate
Consider this more of a template than a recipe and use whatever vegetables you have in your crisper drawer.
3. Blueberry Yogurt Granola Bowl from Real + Vibrant
Use your favorite brand of store-bought granola and don’t limit yourself to blueberries! Go ahead and use whatever fresh fruit is in season.
4. Savory Pesto Oatmeal Bowl from Street Smart Nutrition
Swap the brown sugar and cinnamon in your oatmeal for pesto, spinach, and sun-dried tomatoes and you may never look back. And yes, you should definitely put an egg on it.
5. Microwave Egg and Vegetable Breakfast Sandwich from Foodiecrush
Cooking eggs in the microwave means this loaded breakfast sandwich is ready in 5 minutes.
6. 2-Ingredient Healthy Pancakes from Top With Cinnamon
Pancakes aren’t usually what comes to mind when you think of quick breakfast ideas. But trust us on this one. Grab a banana and a couple of eggs and in next to no time you can have fluffy, protein-rich pancakes that are also gluten-free and dairy-free.
7. Easy Breakfast Bruschetta from Just a Taste
While Italian bruschetta is usually more snack than meal, this fun twist adds avocado and herby scrambled eggs to the equation to turn it into a wholesome breakfast.
8. Fried Egg Breakfast Salad with Mustard Vinaigrette from Foodess
Start your day with a salad and you’ll already have a couple of servings of vegetables under your belt. If you want to add more protein, try sprinkling it with a generous handful of chickpeas or put a second egg on top.
9. Raspberry Ricotta Toast from Craving Something Healthy
This fast and fancy ricotta toast is really more of an equation than a recipe. Toast a slice of grainy bread, swipe it generously with creamy ricotta, top it with whatever fresh fruit you have on hand, and finish it with a drizzle of honey.
10. Kale Smoothie from Love & Lemons
You knew we had to include a kale smoothie, right? But not just any smoothie. Peaches, bananas, and fresh ginger balance out the kale in this fresh and energizing smoothie that doesn’t taste like kale at all, in the best possible way.
Make Ahead Fruit & Yogurt Breakfast Parfaits
Make Ahead Fruit & Yogurt Breakfast Parfaits are a quick and healthy breakfast idea! Assemble on the weekend then grab and go all week long.
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After a month-long string of cereal + sliced banana + almond milk in the morning, I figured it was time to put a little more effort into the most important meal of the day. When I’m craving something fresh and filling — yet FAST — for the morning,
Make-Ahead Fruit & Yogurt Breakfast Parfaits are where it’s at!
Protein packed Greek yogurt is mixed with heart healthy old fashioned oats, chia seeds, and a splash of milk, then layered with frozen fruit and berries in a jar for a make-ahead, grab-and-go breakfast. Make one, two, or 10 at a time – they keep for several days in the refrigerator!
Make-Ahead Fruit & Yogurt Breakfast Parfaits are basically layered overnight oats, which I used to make allll the time several years ago. The combination of yogurt and oats mixed together then left to sit overnight in the refrigerator is so dreamy. The oats become nice and chewy, then the frozen berries melt to create a sweet berry sauce that permeates every bite.
How to Make Breakfast Parfaits
Start each parfait with 6oz Greek yogurt. You can purchase the big tubs of yogurt to make several breakfast parfaits at once, which is usually more economical.
Spoon the yogurt into a bowl then add 1/3 cup certified gluten-free old fashioned oats. Heart-healthy and full of fiber, old fashioned oats provide a nice, chewy texture to these breakfast parfaits.
Next add 1 teaspoon chia seeds and 2 Tablespoons milk then stir everything until well combined.
Spoon half the yogurt mixture into the bottom of a wide-mouth mason jar or tall container.
Next add 1/2 cup frozen fruit + berries. Frozen fruit works great in these parfaits because they melt in the fridge and create a yummy berry sauce that gets mixed in throughout the entire parfait. Super good and luxurious feeling with zero effort required!