For most people, a healthy breakfast recipe has three components:
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.
You're most likely making these healthy breakfast recipe mistakes and don't even realize it.
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. Also try out these high-protein breakfast ideas.
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. For more healthy breakfast recipes follow these breakfast hacks from nutritionists.
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. Try these healthy breakfast recipes for energy and appetite control.
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).
Pour a bowlful of high-fiber cereal
With 10 grams of fiber, Kashi GOLEAN Crunch! will put you well on your way to the 25-30 grams of fiber you should be eating every day. Other high-fiber cereals include Raisin Bran, Multi-Bran Chex, and Wheat ‘N Bran Spoon Size (8 grams), Kellogg’s All-Bran Original (10 grams), and General Mills Fiber One (14 grams). Studies find that people who regularly start their day with a bowl of cold cereal get more fiber and calcium, but less fat, than those who breakfast on other foods. Another study found that people who ate two bowlfuls of high-fiber cereal every day spontaneously cut the amount of fat they ate by 10 percent.
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.
Shop for vegetarian alternatives
Soy bacon and sausage, garden burgers, and soy crumbles make great sources of protein for breakfast without the saturated fat of their meat originals.
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. Here are some other benefits (and dangers) of grapefruit to know about.