9 Fast, Healthy Breakfast Ideas
By Maureen Callahan
Nutritious morning meals you can eat while driving, walking, or sprinting out the door.
Fruit and Cheese
A balanced, easy-to-assemble make-ahead morning meal: Grab
an apple, wrap 1 to 2 ounces of Cheddar in plastic, and toss ¼ cup of
fiber- and protein-rich walnuts into a resealable plastic bag.
Peanut Butter Waffle
Instead of
dousing a whole-grain or bran toaster waffle in syrup, cut the sugar and boost
the protein and fiber by spreading it with 2 tablespoons of peanut butter. You
can also sprinkle on 1 tablespoon of raisins, sesame seeds, or extra peanuts
for even more fiber, which helps deliver the meal's nutrients slowly and
steadily.
Plain Doughnut With Chocolate Milk
A plain
cake-style doughnut is usually a better choice than a bakery muffin. At Dunkin'
Donuts, for instance, an old-fashioned doughnut has 280 calories, while a corn
muffin has 510 calories. Add fiber by eating ¼ cup of almonds or
dried fruit. Instead of coffee, try 8 ounces of low-fat chocolate milk.
Strawberry Shake
In a
cocktail shaker, combine a packet of vanilla or strawberry instant-breakfast
powder (look for the no-sugar-added kind, such as Carnation) and 1 cup of
low-fat strawberry cow's milk or soy milk. (You can also mix this the night
before.) If you have time, use a blender to add strawberries or a frozen
banana, for extra fiber, and a scoop of protein powder, such as GeniSoy
Natural.
Morning Pizza
You could
have a slice of last night's pizza (it's preferable to filling up on sugar or
skipping breakfast). Or you could try a more sophisticated spin: Take a slice
of crusty bread, spread it with 3 tablespoons of low-fat ricotta, and add
tomatoes. Finish with a drizzle of olive oil (about 1 teaspoon) and a little
salt and pepper. Broiling is optional.
Energy Bars
To
substitute for a meal, an energy bar should have at least 3 to 5 grams of fiber
and 10 grams of protein. Odwalla, Kashi GoLean, and TruSoy are all good
options. Because cereal bars rarely have more than 2 grams of protein, kids
might be better off adding a stick of Go-Gurt! and a sleeve of peanuts.
Egg McMuffin
Yes, you
read that right. If you must eat fast food in the morning, get an Egg McMuffin
at McDonald's. At 300 calories, it's not an outrageous meal. Plus it has a good
amount of lean protein from the egg and the Canadian bacon. To trim empty
calories, remove the top half of the muffin. For additional fiber, add a fresh
orange.
Cereal "Sundae"
A bowl of
fiber-rich bran flakes (about 1½ cups) with 8 ounces of low-fat milk is
nearly the perfect breakfast. Make it portable by replacing the milk with lemon
or vanilla yogurt and mixing it in a to-go container. Increase the fiber and
vitamins by adding ¼ cup of nuts or fresh or dried fruit, such as
chopped pecans or blueberries.
Huevos Rancheros
One of the
most portable proteins is a hard-cooked egg, but it has no fiber or
carbohydrates. So slice it, then roll it in an 8-inch whole-wheat tortilla with
a piece of Canadian bacon or lean ham and, if you like, a ½-ounce slice of
cheese. Add a tablespoon of salsa for a shot of flavor and a smidgen of vitamin
C.
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