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Healthy breakfast: quick and flexible options – breakfast gives you the opportunity to start each day with a healthy and nutritious meal. Adults who report eating a healthy breakfast regularly are more likely to:
- Eat more vitamins and minerals.
- Control your weight. Studies have shown that eating most of your daily calories in the morning can help you lose weight.
- Blood sugar control – This is important to prevent or control diabetes.
- Eat less fat and cholesterol.
- Do better at work.
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It may be the last thing on the morning to do list, or worse, it may not be on your list at all. But a healthy breakfast can fuel your body, get you started, and can even benefit your overall health. Do not skip this important meal.
These quick and flexible options offer you many ways to add breakfast to your daily menu.
Breakfast gives you the opportunity to start each day with a healthy and nutritious meal. Adults who report eating a healthy breakfast regularly are more likely to:
Children who eat a healthy breakfast regularly are more likely to:
What counts as a healthy breakfast? Here is the heart of a healthy breakfast:
These foods combine to provide complex carbohydrates, fiber, protein and small amounts of fat, and these combinations have health benefits to help you feel full for hours.
Find options for your tastes and preferences in these main groups. And try to choose foods from at least three of these four food categories to enrich your healthy breakfast.
Cereal can be your first choice for breakfast, whether you eat something dry while on the go or sit down for a bowl of milk and fruit. Cereals can be a good choice – studies show that people who eat cereals eat fewer calories at breakfast and are less likely to be overweight than people who eat other foods at breakfast. But not all grains are the same.
Before buying cereals, read the nutrition label and the list of ingredients. Keep in mind that not all grains have the same amount. One serving of cereal can be 1/2 cup and the other serving can be 1 cup.
The key elements to consider when choosing cereals are:
Don't forget to add a few slices of fruit and skim or skim milk to the bowl. Or, if you're on the go, bring some fruit, a jar of milk, or yogurt with you.
A cereal bar could be a good option for breakfast. Just be sure to look for foods that follow the same guidelines as dry cereals and that are made from simple, healthy ingredients such as dried fruits, nuts, and whole grains (such as oats).
Also don't forget some fruit and low-fat milk or yogurt to supplement the food. Even cereal bars with fruit or yogurt can't provide all the nutrients you need for breakfast.
A healthy breakfast doesn't always have to be a traditional breakfast menu.
Healthy breakfast options include:
Try to organize breakfast according to the following tips to make sure breakfast time is tight:
If you don't eat breakfast because you want to save calories, rethink the plan. You can be busy at lunch. It can make you overeat or choose quick but unhealthy options – it could be a donut or a cookie brought to the office by a colleague.
You don't have to add sugar and fat to your breakfast, and it doesn't take long to stay healthy. Keep the basics of breakfast in mind and prepare a healthy diet all day.
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