Healthy Breakfast Ideas You Can Use Today
A serving of a whole-grain carbohydrate, a serving of a dairy or high-calcium food, and a serving of fruit. Together, that's roughly 300 calories. A high-protein serving (like meat or an egg) is fine as long as it doesn’t add too much fat or calories.
Try these quick combos:
• a bowl of high-fiber, multigrain cereal, lots of strawberries, and low-fat milk
• a granola bar, an apple, and low-fat milk • nonfat yogurt, fresh blueberries, and a slice of whole-wheat toast with fruit spread
• a mini whole-wheat bagel, spread lightly with cream cheese and jam; a peach; and a cup of yogurt
• scrambled egg on a whole-wheat roll, with fresh fruit salad and a cup of low-fat milk
• a low-fat muffin, a wedge of cantaloupe, and a cup of latte made with skim milk.
Aim for at least 5 grams of fiber:
Without a good start on your daily fiber intake, you’ll never reach the recommended amount (15-25 grams per 1,000 calories). You can get those five grams in just a few bites with a large raw apple, 1/2 cup of a high-fiber cereal, 1/2 cup of blackberries, or two slices of dark, whole-grain rye bread. Fiber is quite filling with no extra cost in calories.
Top your cereal with soy milk:
Packed with potent phytoestrogens, soy has been credited with everything from protecting your heart to promoting stronger bones. But make sure that it’s fortified with calcium; otherwise you’re missing a great opportunity to get some bone-building calcium.
Sip green tea with breakfast:
In addition to its heart-protective benefits, green tea may also have some weight-loss benefits, with one study finding it appears to raise the rate at which you burn calories and speed the rate at which your body uses fat.
Drink 3 cups of unsweetened orange juice every morning:
The vitamin C in OJ not only boosts your immunity, but also improves your cholesterol levels. One study found that drinking three glasses of orange juice a day for four weeks raised levels of HDL, or “good” cholesterol, by 21 percent. If three cups is too much for you, substitute a couple of oranges. For the best effect, make it calcium-fortified juice.
Eat a bowl of sliced strawberries three times a week:
Loaded with vitamin C, strawberries have numerous health benefits, one of them being protection for your eyes. One study of 247 women found that those taking vitamin C supplements were 75 percent less likely to get cataracts than those who didn’t take it. It’s better, though, to get your vitamin C from food. Other health benefits packed into berries: They’re rich in a wide variety of antioxidants, low in calories, and even have a low glycemic index (shown to better maintain steady blood sugar levels).
Eat organic eggs:
They’re not much more expensive than regular eggs but are much higher in all-important omega-3 fatty acids, shown to benefit everything from your mental health (reducing risk of depression) to your heart health (reducing risk of atherosclerosis and atrial fibrillation), says Fred Pescatore, M.D., author of The Hamptons Diet and a physician at Partners in Integrative Medicine in New York City.
Eat half a grapefruit twice a week:
Grapefruits are loaded with folate, found to significantly reduce the risk of stroke. However, be cautious if you’re taking regular medications. Grapefruit and its juice can interact with medications that have to be processed through the liver. Check with your doctor about any possible interactions between grapefruit and any medications you’re taking.
Slice two kiwis into your morning smoothie:
You may have just reduced your risk of premature death by as much as 30 percent, since a British study found that every ounce of vitamin C-laden fruits you eat a day reduces your risk of premature death 10 percent. Want an even easier way to eat a kiwi? Just slice the top off and scoop out bites with a teaspoon. It’s delicious, fun, and fast.