What Are Some Healthy Meals For Breakfast

The next time you rush out the door in the morning without something to eat, consider this: Skipping breakfast can set you up for overeating later in the day. A healthy a.m. meal, on the other hand, provides energy, satisfies your appetite, and sets the stage for smart decisions all day long.

You want to aim for a breakfast that combines good carbs and fiber with protein, Erica Giovinazzo, MS, RD, a nutritionist in New York City, tells Health. Luckily, you’ve got plenty of delicious, easy-to-find options. Here’s a look at the 20 healthiest breakfast foods, along with tips from nutritionists for making them even better for you.

• Old-school breakfast option oatmeal isn’t just low in calories and high in complex carbs. Oats contain beta-glucan, a type of fiber that’s been shown to help lower cholesterol when eaten regularly. Need another reason to dig in? Oats are also rich in omega-3 fatty acids, folate, and potassium.
• Steel-cut oats, which take about 15 minutes to cook, contain more fiber than rolled oats or instant varieties, but any type of oatmeal is a healthy choice. Just avoid the flavored kinds, which can be packed with sugar. Instead, sweeten your bowl with milk and a bit of honey, and top with fruit and nuts.

• This tangy, creamy type of yogurt is loaded with calcium and boasts plenty of protein—nearly twice as much as regular yogurt—to keep you feeling full throughout the morning. Your best bet: Choose a plain, nonfat variety, and add some fruit to give it some sweetness and flavor (and a dose of added nutrition).
• “I love Greek yogurt because it’s really quick and easy,” says Giovinazzo. “You can always take it with you on your way out the door.”

Grapefruit made the healthy breakfast list thanks to its beneficial effect on blood sugar and insulin levels. Grapefruit is also hydrating, filling, and packed with immunity-boosting antioxidants.

For a well-rounded breakfast, pair it with protein—such as yogurt or an egg, suggests Giovinazzo. But check with your doctor first if you take any medications, as grapefruit and grapefruit juice can interfere with some prescription drugs.

• There’s nothing like a banana at breakfast to keep those mid-morning cravings at bay. The yellow fruit—especially when they’re still a touch green—are one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer.
• “Slice it up and add it to cereal or oatmeal,” advises Giovinazzo. “It will add natural sweetness, so you may not need additional sugar.”
• Thanks to a healthy dose of potassium, an electrolyte that helps lower blood pressure naturally, bananas are a particularly good choice for people with hypertension.

Once shunned for being high in dietary cholesterol (one yolk contains about 60% of your daily allotment), eggs are now embraced as a healthy source of protein and nutrients like vitamin D. Why the turnabout? Research has shown that the cholesterol in our food has less of an impact on blood cholesterol than previously thought.

“If, overall, you’re choosing lean proteins and not eating a ton of fat and cholesterol, then eggs are a great thing to have in your diet,” says Giovinazzo. The American Heart Association recommends that people with normal cholesterol limit their cholesterol intake to 300 milligrams per day.

• Don’t eat eggs or dairy? Almond butter is an excellent alternate source of protein, and it’s filled with monounsaturated fat (one of the good fats). Plus, as Giovinazzo points out, “it’s really delicious spread on whole grain bread or paired with a banana or an apple.”
• Nutritionally, almond butter is comparable to peanut butter; each have about 100 calories per tablespoon. Almond butter contains slightly less saturated fat, though—a definite point in its favor, even for people who aren’t allergic to peanuts.

As its name suggests, watermelon is an excellent way to hydrate in the morning. This juicy fruit is also among the best sources of lycopene—a nutrient found in red fruits and vegetables that’s important for vision, heart health, and cancer prevention.

• Sprinkling ground flaxseed into a smoothie or bowl of cereal will turn your breakfast into a gold mine of omega-3 fatty acids; just two tablespoons contains more than 100% of your recommended daily intake for those heart-healthy fats. Flaxseed, which has a nutty flavor, is also rich in fiber and lignan, an antioxidant that’s been shown to protect against breast cancer.
• A word of caution: Whole flaxseeds will pass through your body without being digested, so be sure to buy them ground or grind them yourself with a coffee or spice grinder.

• Bran Whole Wheat Muffins

  Muffins are a breakfast favourite. Why give up on them when we can show you how to make them the healthy way? This recipe uses wheat bran cereal, whole wheat flour, low fat milk and brown sugar for the batter. Most importantly, it substitutes the fat with freshly made apple sauce.

  ^{Delicious muffins made the healthy way with wheat bran, milk and apple sauce.}

  2. Banana Oat Bread

  Breads are breakfast staples. But, what we don’t realize is that most breads use refined flour which is high on carbs and devoid of any nutrients. Here’s a simple solution, this banana and oat bread replaces all that is bad for you with all that’s good.

  ^{The perfect recipe to cook at home, filled with the goodness of oats!}

  3.Spinach Pancakes

  This wholesome meal consists of pancakes made with whole wheat flour, milk, yogurt and spinach with a mushroom and cheese filling.  A great option for breakfast, brunch or even to pack for tiffin.

  ^{You wouldn’t be disappointed with these heavily stuffed pancakes served with fresh tomato salad.}

  4. Melon and Kiwi Fruit Smoothie

  A power drink that will shoot up your energy levels instantly. Fresh fruits, milk, honey and oats come together to make this energy booster. Kiwi is a tangy and sweet fruit that has numerous benefits and when this is combined with fruits like papaya, melon and grapes, it only enhances the nutritious value of this smoothie.

  _{A powerhouse of nutrients, this melon and kiwi smoothie is perfect for boosting energy in the middle of the day.}

  5. Ragi Wheat Bread

  For all the bread lovers, this recipe will be your life long companion. It uses healthy ingredients like ragi, jaggery, whole wheat flour, yogurt and spinach. Ragi and spinach together, are one of the most powerful ingredients that provides ample amount of nutrients like Iron, Vitamin A and Fiber. Need we say more?

  6. Chicken Omelette with Sauteed Mushrooms

  Here’s a protein packed breakfast for you. An omelette made with egg whites, chunks of chicken and the goodness of mushrooms.

  1. Tomato Toast with Macadamia “Ricotta”

  

  Here’s a vegan take on a classic summer breakfast sandwich. Instead of mayo, a fluffy, rich mixture of nuts, garlic, miso paste, and nutritional yeast is spread on hearty whole-grain bread. Then slices of ripe tomatoes are layered on — we love to mix red and yellow heirlooms.

  Season this open-faced sandwich with ribbons of basil or shiso, kosher salt, and fresh cracked black pepper.

  2. Avocado Toast with Egg

  

  Sometimes simple is just better. Top two lightly toasted slices of whole-grain bread with smashed avocado and a sprinkling of salt and pepper. Layer on two sunny-side up eggs for a healthy dose of protein and you’ve got a well-rounded breakfast.

  3. Nut Butter, Banana, and Chia Seed Toast

  

  Try this superfood twist on classic PB and banana, using sunflower seed butter (or your favorite seed or nut butter) and a sprinkling of whole raw chia seeds, which are packed with an amazing array of nutrients.

  Breakfast smoothies and parfaits

  4. Berry and Yogurt Smoothie

  

  Here’s a simple and delicious smoothie for the morning rush. It takes less than five minutes to blend fresh or frozen fruit (banana and berries work well) with Greek yogurt and a liquid of your choice (milk, juice, coconut water — whatever you like).

  This recipe makes two servings, so freeze one overnight and let it thaw throughout the day to enjoy in the afternoon.

  5. Berry Breakfast Parfait

  

  One of the easiest, healthiest, and tastiest breakfasts out there is a classic fruit and yogurt parfait. The best part? It can be made with any toppings you like. Choose fruits that are in season to get the best flavor. But in a pinch, (thawed) frozen will do.

  6. Peanut Butter and Banana Smoothie

  

  Smoothies are a perfect on-the-go snack any time of day. Blend frozen bananas, peanut butter, soy milk, Greek yogurt, honey, and a few ice cubes and you’ll swear you’re sipping a milkshake.

  If this is a morning snack, keep it in a tight-sealing container and secure it in a pocket in your gym or work bag. For an afternoon boost, prep it the night before and freeze it. Remove it in the morning, and it will be thawed and ready when that 3 p.m. lull sets in.

  7. Pumpkin Granola Yogurt Parfait

  

  This one’s perfect to try out as fall sets in. In your favorite small container (with a reliable lid!), layer rich pumpkin pie cashew cream with plain Greek yogurt and a handful of granola, and then sprinkle with cinnamon.

  Yogurt

  Probiotic bacteria found in yogurt aid in the digestion and absorption of nutrients. If you are a senior with digestive issues, this is extremely advantageous. You may use honey, almonds, or fresh fruit to sweeten sugar-free plain yogurt instead of sugar. Avoid putting excessive amounts of sugar in your food.

  Fruit Salad

  Remember that there is no need to overcomplicate things to start the day off right. Just choose some of your favorite fruits and toss them together in a colorful and vitamin-packed salad. For example, pineapple, blueberries, and pomegranates are some of the most nutrient-dense alternatives, and they have been proven to help reduce the risk of cancer.

  Breakfast Sandwich

  Make a healthier choice for your breakfast sandwich by omitting the high-fat cheese, fatty sausage, and bacon. Load up on avocado, spinach, and tomato between the two slices of a whole-grain English muffin. It will satisfy your cravings without making your stomach upset.