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Fuel your morning with these nutritious breakfast ideas

By Jane Harrison, R.D., Staff Nutritionist, myOptumHealth

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Are you ready to greet the morning? Jumpstart your day with the right "fuel?"

Research shows that regular breakfast eaters enjoy many health benefits. They are more likely to:

• Lose and maintain weight successfully
• Lower their risk of chronic disease
• Have more mental and physical energy throughout the day

Alas, coffee and donuts don't top the list as the most nutritious options. But a healthy breakfast does not have to be elaborate or time-consuming. Check out the variety of suggestions below.

Eggs. One or two eggs cooked in cooking spray or a teaspoon of butter or olive oil serves up a dose of delicious protein.

• Serve with whole-wheat toast or English muffin.
• Make an omelet with your choice of vegetables.
• Keep hard-boiled eggs on hand for a quickie "to-go" breakfast.

Whole-grain cold cereal. Choose cereals with at least 3 grams of fiber and no more than 4 grams of sugar. Stick with skim or 1% milk to keep saturated fat and calories down. Keep portions of cereal to one serving and bulk up with:

• One to two tablespoons of raisins or dried cranberries, sliced banana, peaches, berries or other fresh fruit
• A small handful of slivered almonds or crushed walnuts

Hot oatmeal. Oats made with skim milk instead of water will give you more flavor and an extra boost of calcium. Then mix and match your favorite toppings:

• One to two tablespoons of wheat germ, oat bran and/or nuts
• A tablespoon of peanut butter (swirl through during or after cooking)
• Raisins and sliced banana
• Chopped apple (add during or after cooking)
• A teaspoon of maple syrup and a dash of cinnamon

Cottage cheese is an excellent source of protein and is also low in carbs. Low-fat or nonfat is best. It makes a delicious breakfast choice, especially when paired with:

• Your choice of fresh fruit
• A sprinkle of nuts
• A tablespoon or two of raw oats, wheat germ or ground flax seeds

Low-fat yogurt. Beware of brands made with excess sugar and high-fructose corn syrup.

• If you find plain too bland, buy yogurt with fruit on the bottom and take off the top portion, leaving the sugary goop behind. It's still surprisingly sweet!
• Add a sprinkle of wheat germ, nuts and/or ground flaxseed for extra crunch and nutrition.
• Add diced fresh fruit or berries.

Whole-wheat toast. Look for 100 percent whole-wheat breads or English muffins. Top with:

• Low-fat cottage cheese or cream cheese sprinkled with walnuts or mixed with jam
• One to two tablespoons of all-natural peanut butter and sliced banana
• Melted low-fat cheese and tomato
• Avocado and tomato

Whole-grain waffles. Choose a brand with at least 3 grams of fiber per waffle. Top with:

• Berries and a drizzle of maple syrup
• A dollop of yogurt with sliced fresh fruit, such as bananas or peaches
• Natural peanut butter and sliced banana
• A spoonful of cottage cheese with fruit and a sprinkle of nuts

Smoothie. Create your own healthy breakfast shake. Below is a recipe, but you can make your own variation.

Blend all ingredients and serve immediately:

1 cup frozen berries
2 T vanilla whey protein powder
1/2 cup 100% juice (orange, or blended juice from mangoes, peaches, etc.)
6 to 8 ounces low-fat yogurt
2 tsp ground flaxseeds

Get up and go
If you are literally rushing out the door, grab these "carry-ons:"

• A banana and handful of walnuts or almonds
• A low-sugar granola bar, a piece of fruit and container of skim milk
• A slice of whole-grain bread spread with natural peanut butter and banana
• A pear or apple and a piece of string cheese
• A hard-boiled egg or two and piece of fruit

Finally, consider storing some healthy breakfast foods at work. If you don't have the time before you leave the house, you may have the time once you arrive at your workplace. Better late than never!

View the original Fuel your morning with these nutritious breakfast ideas article on myOptumHealth.com 

SOURCES:

• American Heart Association's 43rd Annual Conference on Cardiovascular Disease Epidemiology and Prevention. Eating breakfast may reduce risk of obesity, diabetes, heart disease. Accessed: 09/21/2009