6 Tricks for an Easy, Healthy Breakfast Without Even Trying
A nutritious breakfast can boost energy levels and help prevent overeating later in the day. Try these easy moves to pack your morning meal with even more punch.
By Diana Kelly
Add leafy greens to your smoothie
Kale for breakfast? It may not sound as delicious as, say, cinnamon buns, but the truth is green smoothies have become popular for a reason. Adding veggies like spinach, collard, mustard or other greens to a fruit smoothie packs in more vitamins and fiber for few calories. And you’ll barely taste them.
Courtesy Eggland's Best
Choose the right eggs
Eggs are one of the best ways to start your day: their protein and fat take longer to digest than simple carbs, which keeps your blood sugar and energy levels on a more even keel. They’re also a rich source of essential nutrients, like vitamin D and omega 3s. But some eggs are even more nutritious than others. Compared to regular eggs, Eggland’s Best eggs have 10 times more vitamin E, four times more vitamin D, and double the omega 3s.
Add flax seeds to baked goods
Boost the healthfulness of homemade breads and muffins by adding some of these nutty-tasting seeds to the batter (remember to grind them first). Flaxseeds are a rich plant-based source of heart-healthy omega 3s.
Top off cereal with berries
Strawberries, blueberries, and raspberries are a natural and delicious way to sweeten your cereal, oatmeal, or yogurt breakfast. They’re high in cancer-fighting antioxidants, immune-boosting vitamin C, and filling fiber. Blueberries could even make you smarter: Some research shows they may improve memory.
Sprinkle on chia seeds
They’re not just for decorative plants: Chia seeds—which contain calcium, manganese, phosphorous, and omega 3s—can be eaten whole or milled. Toss them into smoothies or sprinkle on cereal, oatmeal, or yogurt.
Make your meal more colorful
Aim to consume red, green, or orange-colored fruits and veggies at every meal. “By focusing on these foods, you'll be sure to get some produce on your plate and won't have space on your plate for higher-calorie fare,” Lyssie Lakatos, RD, and Tammy Lakatos Shames, RD, told Prevention.com. Toss red peppers in an omelet, put carrots in a smoothie, or spread some avocado on whole wheat toast.
More About Healthy Eating