healthy breakfast ideas

If I hear someone say that breakfast is the most important meal one more time, I’m going to give them a kick with my bran muffin. Every meal is important if you care about health. With the incidence of diabetes on the rise, it is very important that we have a balanced and stable amount of food. Skipping breakfast is not an option for healthy people who want to stay that way. Even if you’re in a hurry, there are plenty of nutritious breakfast ideas—and more—when you have time.

Balance is the key to health: OK So the same people who said breakfast is the most important thing also told you to eat a balanced diet. They are right, but what is a balanced diet? Without getting too technical, a balanced diet has the right amount of protein, fat, carbohydrates, water, and fiber. For this, we need a balance of meat/fish, dairy products, cereals, fresh vegetables and fresh fruits. Since this article is about breakfast, we’ll focus on ways to achieve a balance of about 1-2 servings of carbs, 1-2 servings of protein, 1 serving of fat, 1-2 servings of fruit or vegetables (not juice). fruit). ), 2 glasses of water and a serving of fiber. This is about a third of what you will need for the entire day.

Eat Healthy On The Go: There are many ways to eat a healthy breakfast on the go. In all cases, assume low-fat dairy (2% fat or less), 1 glass of water upon waking, and another just before breakfast. Since many of the ingredients are interchangeable, the following examples represent about a dozen different quick and healthy breakfast ideas:

1. Bowl of cereal with a cup of milk and a cup of cubed fresh fruit. (Substitute hot cereal in winter).

2. Bran muffin, glass of milk, 1 cup of cubed fresh fruit.

3. Nut bar, cheese strips, 1 banana.

4. 2 whole-grain toast with fresh fruit spread and slices, 1/2 cup cottage cheese.

Celebrate a healthy breakfast when there’s time: The weekend is when we can slow down a bit and really enjoy the time we spend preparing and eating a healthy breakfast together. This is also when we increase servings to the maximum of our range of nutrients. Water and low-fat dairy are assumed as with previous breakfasts. Frittata and fry breakfasts can be doubled and reheated the next day if you want to save time and don’t mind leftovers.

1. Fried breakfast per person: 1 cup of frozen hash browns, browned and reserved. 1/4 cup of cooked meat/sausage. 2 cups of fresh vegetables. 1 egg. Lightly fry the vegetables, add the meat, stir and set aside. Layer the potatoes in the pan, add the meat and veggie combo on top, beat the egg and drizzle over the veggies, sprinkle some low-fat cheese on top. Cover and cook over medium heat until eggs are set.

2. Flap jacks & Egg: 3-5 4″ diameter pancakes with spread. 1 cup sliced ​​fresh fruit on top of pancakes. 1-2 fried egg. 1 glass of milk with 1.2 cup cottage cheese. Substitute 2 pieces of French bread, toast, muffin, waffles for pancakes, and meat for eggs, or for half the eggs.

3. Lazy Frittata (per person) and toast: 2 eggs, beaten, 1/2 cup grated cheese, 1-2 oz chopped cooked meat/sausage. Spray small skillet with cooking oil, heat to low/medium, add egg mixture, immediately sprinkle cheese, sprinkle meat. Cook until the egg hardens. Sprinkle with paprika for color. Serve with toast, spread and fresh fruit.

As long as you maintain the amounts and balance of the foods represented in these recipes, you can pretty much make anything you want. As you can see, there are hundreds of healthy breakfast combinations. This article is just a sample, so you can get creative and come up with your own ideas based on your favorite foods. Enjoy!