Cold Cereals
Ready-to-eat cereal is a traditional breakfast favorite. Choose high fiber, low sugar versions for healthier "out-of-the- box" treat, aiming for 5g of fiber and fewer than 13g of sugar per serving. Be adventurous by mixing different brands or use a low-fat granola recipe. Pour on low-fat milk instead of whole milk. Soy milk or 100 percent orange juice can be used as alternatives.
Hot Cereals
Oatmeal is a often thought of when hot cereal is mentioned, but there are other options such as grits, farina, quinoa, muesli and brown rice. Toppings can alter the benefits of choosing hot cereal, so keep portions within 1 to 2 tbsp. Healthy suggestions include dried fruits such as raisins or figs, or nuts, such as almonds or walnuts. Sprinkle sugar gingerly or use honey, a nutritious alternative. Remember spices such as cinnamon, nutmeg or cloves and sugar substitutes are calorie-free.
Better Breads
The USDA My Pyramid guidelines recommend selecting one-half of daily grain servings from whole grain sources. Check ingredient lists on food labels for the words "whole grain" or "whole wheat". Stuff a whole-wheat pita with hard-boiled eggs. Skip the butter or margarine and spread fruit yogurt on English muffins or multigrain toast. Top waffles and pancakes with fresh fruit, natural peanut butter or low-sugar jams or jellies.
Easy Eggs
Breakfasts containing at least 5g protein keep blood sugar levels from dropping midmorning according to dietitians at the Mayo Clinic. Eggs contain 7g protein. Serve eggs poached, soft-boiled, hard-boiled or scrambled. Hard-boiled eggs prepared the night before can be eaten on the run. Scrambled eggs slip easily into whole wheat burrito or taco shells along with reduced-fat Cheddar cheese and salsa.
Breakfast Meats
Lean slices of meat, poultry and fish provide protein to start the day. Try making a whole-wheat sandwich with leftover chicken and cranberry sauce. Mix chopped apples, raisins and low-fat mayonnaise into tuna fish. For a quick pick-me-up, layer several whole grain crackers with turkey ham cubes and cherry tomatoes.
Delicious Dairy
Increasing dairy consumption helps weight loss efforts according to Dr. S. Faghih and colleagues at the National Nutrition and Food Technology Institute in Tehran. The study reported in the March 2010 issue of "Nutrition, Metabolism and Cardiovascular Disease" found women who consume 3 servings of low-fat milk as part of a reduced calorie meal plan loose more belly fat than those who do not. So grab a container of low-fat yogurt or single-serving cottage cheese in the morning. Add fresh fruit, flaxseed and a tablespoon of granola.
Versatile Veggies
Vegetables possess powerful antioxidants making them a nutritious choice any time of the day. Add cooked vegetables to omelets or garnish a baked potato with broccoli and grated cheese. Enjoy a slice of leftover vegetable pizza. Instead of fruit juice, pick up a can of vegetable juice.
Cereal Bars
Cereal bars can be a healthful option as long as fiber content is above 5g and sugar content is less than 13g per serving. However, bars do not satisfy nutritional needs alone. Drink a glass of low-fat milk and eat a piece of fruit along with this handy treat.
Simple Smoothies
Whip up healthy breakfast drinks. Blend 6 oz. of low-fat, high protein vanilla Greek yogurt and add 1 cup of fresh fruit. Frozen fruit is absolutely fine too. If you are not a yogurt fan, mix an avocado with frozen raspberries, orange juice and soy milk.
Worthwhile Weekends
Weekends are a wonderful time to prepare breakfast for the week. Make up extra pancakes, muffins and sandwiches and place them in individual packages. Planning ahead reduces the likelihood breakfast will be skipped. When you eat a healthy breakfast you are more likely to control your weight, concentrate better and be productive throughout the day.
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