Healthy Breakfast Ideas
by Jason Machowsky
When it comes to the first meal of the day, convenience sometimes wins out over nutrition. Grabbing a muffin or bagel is tempting when you’re in a rush to get to work or school. Here are a few tips to make it easier to have a healthy breakfast on the go:
- Think fiber and protein: try to choose a breakfast that includes both fiber and protein to keep you feeling full until lunch and your energy levels steady. Eggs, yogurt and oatmeal are some great starting points. Don’t hesitate to add in some fruits, vegetables or nuts and seeds.
- Prepare ahead of time: Hard-boil many eggs. Buy a few individually packaged yogurts. Chop up fruits or vegetables the night before. Soak oats in low-fat milk or water overnight along with some berries and chopped nuts for a home-made museli.
- Make it fit your schedule: If you’re always racing out the door in the morning, don’t try to force yourself to whip up an egg white omelet every day. You’re much more likely to succeed if you pick something that fits into your life, rather than try to adapt your life around a meal.
- Stock up: keep a box of non-melting whole food or granola bars in your car and/or in your desk at work. If you have access to a fridge, keep some low fat string cheese, yogurt, or hard boiled eggs handy. Those donuts won’t be so tempting if you make the healthy option equally convenient.
- Blend your breakfast: smoothies and meal replacement drinks are a light, fast, and easy option. Be sure to include fresh fruits and/or vegetables and a source of protein such as nut butter or yogurt. Use water and ice as a base instead of fruit juice.
- Eat the fruit, don’t drink the juice: most fruit juices have little to no fiber, and about twice the calories of the fruit itself. Pick up a bag of apples or oranges and grab that in the morning instead of a carton of juice. Add some protein such as string cheese or yogurt and you’re set.
Jason Machowsky is a sports dietitian, registered clinical exercise physiologist, and certified strength and conditioning specialist at the Tisch Performance Center. He has an undergraduate degree from Cornell University and a master’s degree from Columbia University, and has authored a book on nutrition and wellness.